Open Gym Strength and Conditioning – Bronco Basketball

Warm-up

Warm-up (No Measure)

Warm-up

with PVC

10 reps x 2

pass throughs

windmills

good mornings

sotts press

leg kicks (both)

hip circles (both)

thoracic pipe stretch

pike stretch (opposite limbs)

Metcon

Metcon (Time)

3 Rounds for Time (in a Team of 3)

20 synchronized Burpees

10 Pull-Ups (each)

60 synchronized Jumping Lunges

40 synchronized sit-Ups

1,000 meter Row (total)