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
 
Now main lift #1.  Dumbbell jumps with max weight where you can still move quick enough to jump.  5x5 reps with 1 min rest between sets
Superset your core and plyos for 3 rounds with 1 min rest between
Leg lifts 20 reps
Bulgarian plyos 5 reps each leg
 
Single leg squat jumps off the safety’s 3 sets of 4 reps each leg 1 min rest between sets
 
Superset your core and exp movement for 3 rounds with 1 min rest between
Band pulls 12-15 reps each side
Explosive glute bridges 10 reps
 
Band leg curls 3 sets of 30 reps