Open Gym Strength and Conditioning – Bronco Basketball Warm-up 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...
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Open Gym Strength and Conditioning – Mayhem Burgener Strength OG bodybuilding Metcon (Weight) Bench/Strict Pull Up Work to moderate heavy 5 and do 3 sets 245/90 4 sets 12 Dumbbell bench (moderate/heavy) 12 T bar row (moderate/heavy) 4 sets...
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Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Shoulder prehab: Pressing (No Measure) 3 Rounds of… 30 Reps each arm Light Banded External Rotation (shoulder height/light band) 10 Single Arm Arnold Press with a 3s...
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Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk...
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5/6/21 Warm-up Warm-up 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L *...
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