Gym 1:
Todays gym program is focused just on upper body and core
Normal Dynamic warm up:  
 
Superset 1:  1-2min rest between rounds, 4 rounds
Clap push ups x 3
Leg scissors 15
 
Superset 2: 1-2min rest between rounds, 5 rounds
Weighted work:
Bench Press (speed lift if you have bands add them on) roughly 60-75% of max. X3 reps
No weight work: Push ups as fast as possible x12 reps
Stick crunch x 10 reps
 
Superset 3: 1-2min rest between rounds 3 rounds 
Weighted work
Pendlay row x5-7 reps
No weight work
Pull ups 6-8 reps
Combo with 
Weight work
Dumbbell incline press  5-7 reps
No weight work 
Pike push ups 6-10 reps
 
Superset 4 1-2min rest between rounds 3 rounds
Balance Shoulder flies 8 reps with or without weight 
Side plank crunch 15 reps