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

SPLIT (upper and lower)

Bench Press (4×8@70%)

Push Press (4×8 (RPE 7))

OLY

Power Clean (EMOM 6: 3 power cleans @70%)

Strength (lower)

Front Squat (5×10@65% into 5 tall box jumps)