Open Gym Strength and Conditioning – Bronco Basketball

Warm-up

Lower body push/pull (No Measure)

Hip Halo Activation

-into-

3 rounds

5 Alt. step through lunges (each side – perform a step-back lunge directly into a step-forward lunge)

5 Cossack Squats (each side)

10 Kang Squats (empty barbell)

Strength (lower)

Clean (Every 90 seconds for 7 sets: 1 full clean)

Front Squat (5×3@82.5%)

Accessory

weighted box step ups (3×10 (5 each leg))

holding a 45lb or 25lb plate to a 20″ box

Explosive training

Metcon (AMRAP – Rounds and Reps)

Teams of 2:

AMRAP 16:

12 db thrusters 25’s

12 box jumps