Open Gym Strength and Conditioning – Bronco Basketball

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

Strength (upper)

Metcon (No Measure)

Circuit 1

Every 90 seconds for 6 rounds:

12 pushups

6 pull-ups

Metcon (No Measure)

Circuit 2

Every 90 seconds for 6 rounds:

10 bench dips

10 alt db bicep curls

Metcon (No Measure)

Circuit 3

Every 90 seconds for 6 rounds

10 barbell push press

10 bent over rows