Open Gym Strength and Conditioning – Bronco Basketball

Warm-up

Cotton eyed Joe (No Measure)

2 minutes of baseline to baseline

-then-

High knees x2

butt kicks x2

quick feet karaoke x2

high knee skip x2

quick feet karaoke w/high knee x2

side lateral shuffle x2

quick skip x2

OLY

Power Clean (EMOM 8: 3 power cleans @70% of 1rm)

Strength (lower)

Front Squat (4 sets of 4 reps @70%)

After each set immediately go into 5 high box jumps

Conditioning

Metcon (No Measure)

Team alternating sprints

half court (1 length)x 5

Team alternating sprints

half court (3 lengths) x 4

Team alternating sprints

half court (5 lengths) x 3

rest 3

Team alternating sprints

full court (1 length) x 5

Team alternating sprints

full court (3 lengths) x 4

Team alternating sprints

full court (5 lengths)x 3