Open Gym Strength and Conditioning – Bronco Basketball

General flow (No Measure)

2 Rounds:

10 Jumping Jacks

10 Toe Touches

5 Up and Over Left

5 Up and Over Right

5 Arm Circles Left

5 Arm Circles Right

5 Double Arm Circles Reverse

–Go To Plank–

3 Rounds each side:

Lunge Outside Hand

Twist to Sky

Elbow to Floor

Push-Up x 2

1:00 – 2:00 Run/Row/Bike/Jump Rope

youtu.be/mP0g0HWKz88

Agility drills

Strength (lower)

Deadlift (4×6@75-80%)

After each set perform 5 seated box jumps

Reverse lunges (back rack) (3×10 each leg (rpe 8))