Open Gym Strength and Conditioning – Bronco Basketball

General warmup (upper) (No Measure)

0:00-3:50

(20 seconds of work…15 seconds of rest)

Toe touch jumping jacks

shoulder taps

bottom up burpees

mountain climbers

windmills

forward arm circles

backward arm circles

Strength (upper)

Bench Press (5×10@60-65%)

After each set perform a max effort set of pushups

Accessory (super-set the following)

kneeling double arm landmine press (3×12 (RPE 8))

Strict pull-ups

-Hands outside shoulder width

-Full grip on bar

-Start hanging with arms extended

-Chest stays up with eyes forward

-pull until chin is higher than bar

-Complete at full arm extension

Conditioning

Metcon (Time)

4 sets:

1 up down and around

1 towel push (baseline to baseline and back)