Open Gym Strength and Conditioning – Bronco Basketball

Core

3 sets:

20 alternating v-ups

rest 40

40 russian twists w/kb

rest 40

60 second plank hold

rest 2 minutes btw each set

Upper back/shoulder work (No Measure)

Upper Back/Shoulder Work –

Crossover symmetry bands:

2 sets:

15 reps of each movement

Banded pull-aparts

Banded Standing “IY”

CNS prep

2 sets:

20 standing med ball wall throws (10 each side)

10 dual db push press

Max effort lift

Shoulder Press (5×5@80%)

Accessory

DB Bench press (drop set) (4 x 5+15)

5 heavy db bench + 15 moderate db bench. NO rest btw the set

Metcon (No Measure)

EMOM 20:

minute 1- 12 calore bike

minute 2- 24 air squats

minute 3- 24 push-ups

minute 4- 24 alternating stepback lunges