Gym 2:
This month we will split the gym into 2 sessions.  One session is focused on upper body and core.  Session 2 will focus on strength and lower body.  The goal of this is to slightly lighten the load in the holiday month, give you a slight break, but still keeping the strength.  Lets get into it!
 
10 min bike ride or general warm up - ride a bike, go for a walk/jog.  Anything to get the body warm
Dynamic Warm up
Planks 3 sets of 45 sec with 15 sec rest.  This is to warm up our core and be ready for the lifts
 
For our main lifts we will combo a strength exercise with a speed exercise as well.  Minimal rest between exercises than 2-3min between sets
 
Superset 1 - 4 rounds
RDL’s 10 reps
Explosive glute bridges - 10 reps
 
Superset 2 5 rounds 
Body weight squats - 15 reps
Standing jumps - 5 reps
 
Superset 3 - 3 rounds
Lunges - 10 reps each leg
Lunge jumps 3 reps each side