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

–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

Conditioning

Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 21:

7 box jump overs 24/20″

100 ft shuttle sprint (50 ft down and back)

7 box jump overs 24/20″

One partner is performing the work while the other two are performing max effort burpees. Rotate after a full round is completed.

Strength

Back Squat (3×10 (rpe 8…moderate weight…athletes choice))

Metcon (No Measure)

4 sets:

30 seconds on 15 seconds off

tuck ups

flutter kicks

hollow rock hold

hollow rocks

rest 1:00 btw rounds