Gym 2:
This gym session is focused on maximal effort.  I am not giving specific weights as with a maximal weight we are focusing on lifting as much weight as possible for each set/rep.  You are living 100% as much as you can for said rep/set ranges
Go through your Dynamic warm up
 
We will start with a few rounds of upper body and core supersets
 
Superset 1: 4 rounds 1-2min rest between rounds
Crunches x 20 reps
Dumbbell Bench Press x 6 reps (skip if not doing weights)
Explosive push ups x 3 reps
 
Superset 2: 4 rounds 1-2min rest between rounds
Plank Crunch x 15 reps
Bent over row x6 reps (skip if not doing weights)
Explosive pull ups x3 reps
 
Superset 3: 4 rounds 1-2min rest between rounds
Uphill sprints 15 yards
Leg lifts x 20 reps 
Weighted exercise RDL’s x4-6 reps
No weight exercises Glute Bridges x10 reps
 
Exercise is the same for riders lifting weight and not (riders not lifting weights do the exercise without the bar)
Front step ups - Start with the bar on the safety’s and lift with maximal force while maintaining maximal weight
4 sets of 3 reps each leg with 2-3min rest
 
No weight riders:  You will be performing this same exercise without weight, but please double the reps for each set.
Front Squats - Maximal weight for 4x4 reps. 
You will go straight into a seated box jump and try to jump as much as possible for the same 4x4 reps.
 
Take 3 min rest between each set