Gym 1:
 
Core/Upper body Supersets - all supersets are 3 rounds with 1 min rest between rounds
Superset 1:
Push ups - 20 reps
Deadbugs - 20 reps
 
Seperset 2:
Pull ups - 10 reps
Leg lifts - 20 reps
 
Superset 3:
Good mornings 20 reps
Side crunch - 15 reps each side
 
Plyo’s:
Knees to feet to jump - 3 sets of 4 reps
 
Bulgarian Single Leg jumps - 3 sets of 5 reps each leg
 
Main exercises:
Glute step downs 4x10 each leg
 
Walking lunges 4x10 each leg