Open Gym Strength and Conditioning – Bronco Basketball

Warm-up

Upper back/shoulder work (No Measure)

Upper Back/Shoulder Work – All 5

Crossover symmetry bands:

2 sets:

15 reps of each movement

T-row

Face pulls

Lat pulldowns

“ATYT”

Hip activations (No Measure)

Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

Core

2 sets of the following:

20 V-ups

10 side deadlifts (ea side)

20 second hollow rock hold

CNS prep

2 sets:

5 single arm db push press (each side)

10 med ball pushups

OLY

Mid hang power snatch (Every 90 seconds x 5: 3 reps)

Dynamic effort lift

Bench Press (EMOM 12: 2 reps@ RPE 6 + 4 push-ups)

keep bench press fast and push-ups explosive

Repeated Effort

Bench Press (1x max effort)

take 90% from heavies 2 rep set and go for broke

Circuit 1

Metcon (AMRAP – Rounds and Reps)

Partner Workout

AMRAP 8:

(I go you go)

12/10 cal row

10 dual DB push press

Circuit 2

Metcon (AMRAP – Rounds and Reps)

Partner workout

AMRAP 8:

(I go, you go)

10/7 cal ski

100ft plate push

Circuit 3

Metcon (AMRAP – Rounds and Reps)

Partner Workout

AMRAP 8:

(I go, you go)

10/7 cal bike

10 burpees