Gym 2:
Today is our upper body and max weight lift
 
5-10min easy bike ride and Dynamic warm up.
 
Superset #1 4 rounds with 1 min rest
Crunches  20 reps (only core work for today since we focused on core in the Gym 1 but still need some core activation)
Seated box jump 2 reps but max height
 
Main lift 1
Iso pushes  3 sec on 2 off 3 on 2 off 3 on.  5 rounds 2-3min rest
 
Superset #1 3 rounds with 1 min rest
Arms forward push ups 15-20 reps
Single Leg step ups 4 reps each leg
 
Main life 2
Body weight squats 4 sets of 15 reps with good depth and form
 
Pull ups 3x10 reps
Body weight RDL’s 3x10 reps