Open Gym Strength and Conditioning – Bronco Basketball

Warm-up

General warmup (upper) (No Measure)

2 rounds:

(20 seconds of work…10 seconds of rest)

Toe touch jumping jacks

shoulder taps

bottom up burpees

horizontal hug and open

windmills

forward arm circles

shoulder flexion-extension

backward arm circles

Conditioning

Metcon (AMRAP – Rounds and Reps)

Teams of 3

Complete the following relay style:

AMRAP 16

5 lateral burpees over the rower

10 cal sprint row

5 lateral burpees over the rower

*one partner is working while other two are performing a partner deadlift hold.

rest 5 minutes between workouts

AMRAP 16

100 meter run

10 box jumps

100 meter run

*one partner is working while other two are holding a plank.