Gym 1:
General warm up for 5-10min.  Dynamic warm up.  
 
Superset 1: 1 min rest between rounds Lighter weight, more explosive 
Weighted workout  Close grip pause bench press 6x3 reps
No weight exercise Close explosive push ups 6x3 reps
Weighted workout Dumbbell row - 4x12 reps
No weight exercise reverse show angles 4x12 reps
Toe touches - Left, Center, Right 4x7 reps each side
 
Superset 2: 1 min rest between sets
Dips or tricep push ups 4 sets as many reps as possible
Weighted workout Standing Dumbbell row 4x12 reps
No weight exercise - pike push ups 4x12 reps 
Leg lifts 4x20 reps
 
Main workout
 
Weighted workout - Deadlifts - maximal weight work so should be in the 85-95% range 4x4 reps - Combo with no weight exercise 
 
No weight exercise - Broad jumps 4x3 reps
 
Weighted work  Front squat 5x5 reps - General strength build so keep weight in the 70-85% range.  Start lower in week 1 and raise weight 5% each week
 
No weight work - squats 5x12 reps
 
All riders - Nordic Curls 3x5 reps 
 
All riders - Reverse lunges with front foot elevated  3x5 each leg.  
Riders lifting weight this should be done with light-medium dumbbells.  Riders not using weight this should be done with bodyweight only