Here’s my workout for the gym tomorrow morning:

It should take between 45 mins to an hour.

Weights
8-10 reps, 30 secs for the third exercise: 3-4 sets

Squat >; Step Up 25kg
Snatch >; Row 20kg
Close & Wide Sprints

Leg Press 220lbs
Calf Press 240lbs
Quick Jumps / Power Jumps

Smith Press: 40kg, 50kg, 60kg

Lat Pull Down 50lbs
Pull Ups
Suicide Dips

Bike HIIT
15-25 mins3 min warm up 40 secs hard, 20 secs recovery.