Gym 2:
This is the split of our gym session for the month.  
 
Please do your normal dynamic warm up.  We will be doing a few supersets below.  For the Grands race week if racing, just do the warm up and plyos only!
 
Superset 1: 3 rounds 1 min rest
Explosive push ups x 3 reps
Crunches - 20 reps
Standing long jump - 3 reps
 
Superset 2: 4 rounds 1 min rest
Weighted riders: Dumbbell Bench 6-8 reps 75-80% of max
No weighted riders: Push ups 10-15 reps
Leg lifts - 20 reps
Single leg hurdle hop 5 reps 
 
Superset 3: 4 rounds 1 min rest
Weighted riders:  Bent over rows 6-8 reps 75-80% of max
No weight riders: Pull ups 6-8 reps
Side plank 45 sec each side
1 step box jump - 4 reps