Open Gym Strength and Conditioning – Bronco Basketball

Warm-up

Hip Halo activations

CO symmetry

Squat Clean (EMOM 6:
3 reps (moderate to heavy))

Strength

1 and 1/4 Front squat (Every 90 x 5: 5 reps 1 and 1/4 FS)

Heavier than 9/19

Accessory (super-set the following)

Metcon (3 Rounds for time)

Teams of 2

6 rounds (3 each)

I go, you go.

10/7 cal bike

12 thrusters (75/55)