Gym 1:
Splitting the gym up into two sessions this month.  Session 1 is core and speed, session 2 is upper body and max effort lift.  
 
5-10min easy bike ride and Dynamic warm up.
 
Superset your core and plyos for 3 rounds with 1 min rest between
V- Ups 20 reps
Tuck jumps starting at a 90 5 reps
Standing tuck jumps with rapid response 5 reps
 
 
Superset your core and plyos for 3 rounds with 1 min rest between
Leg lifts 20 reps
Bulgarian plyos 5 reps each leg
Step ups 5 each leg 
 
 
Superset your core and exp movement for 3 rounds with 1 min rest between
Dead bugs 20 reps 
Explosive glute bridges 10 reps
leg curls 30 reps