Open Gym Strength and Conditioning – Bronco Basketball

Warm-up

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

Circuit 1

Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 14: (relay style)

5 pull-ups

10 push-ups

15 air squats

Circuit 2

Metcon (AMRAP – Rounds and Reps)

Partner workout

Teams of 2

AMRAP 14: (relay style)

5 burpees

10 box jumps

15 wall balls

Strength (upper)

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Bench press @60%

1-2-3-4-5-6-7-8-9-10

ring rows

Metcon (Time)

For time:

10-9-8-7-6-5-4-3-2-1

DB strict press

1-2-3-4-5-6-7-8-9-10

DB bent over rows

Bench Press (4×4@85%)