Gym 2 
Dynamic effort to start out
 
Core and upper body work
3 rounds of the below 1 min rest between rounds
Dumbbell bench press - 10 reps
Crunches - 20 reps
Bent over rows - 10 reps
Leg scissors - 20 reps
 
Hamstring Combo - 3 rounds of the below with 1 min rest between
RDL’s higher weight 6-8 reps
Band Hamstring curls - perform fast 20 reps
 
Single Leg step ups - Dynamic effort 75-85% of your max performed fast as possible 1 min rest between sets
WK 1  6x3 reps
WK 2  4x4 reps
WK 3  5x3 reps
WK 4  8x2 reps
 
Rack Pulls - Max lift load it as much as possible each week!
4x3 reps