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 (lower)

Deadlift (5×5@70%)

after each set perform 5 weighted box jumps

Strength (upper)

Shoulder Press (5×5 (rpe 8))

after each set perform 5 pull-ups