Open Gym Strength and Conditioning – Bronco Basketball

Warm-up

Upper body push warmup (No Measure)

Crossover Symmetry Warmup

-into-

3 rounds

15 band pull-a-parts

10 PVC Passthroughs

10 wall angels

10 tempo plate floor press (2 sec down/explosive up)

5 scorpions (each side)

OLY

Power Clean (1×1)

EMOM 10:

Strength (upper)

Bench Press (1×1)

Bench Press (5-3-1)

Bench Press:

5 reps @ 70%

3 reps @ 80%

1 rep @ 90%

* Rest as needed between sets *

Conditioning

Metcon (2 Rounds for reps)

“Death by shuttle run” (half court to baseline)

2 rounds:

Starting at 0:00 (begin each run with 2 burpees)

Perform 1 shuttle sprint

Minute 1- 2 shuttle sprints

Minute 2- 3 shuttle sprints

Minute 3- 4 shuttle sprints

Continue this until you can no longer achieve the number within the given time.