Open Gym Strength and Conditioning – Bronco Basketball

Warm-up

5 sets:

30 on 15 off

CO SYMMETRY

HIP HALO

MACHINE WORK

Circuit 1

Banded deadlift + box jump (Every 2 x 5:
6 banded deadlifts (RPE 8) + 6 tall box jumps)

Circuit 2

1:1:2 dual db bench press + strict pull-ups (5 Rounds for weight)

Every 2 x 5:
5 reps of 1:1:2 complex into 5-8 strict pull-ups

Core

3 sets:

16 alternating v-ups

14 med-ball sit-ups

12 strict knee-ups (3 sec hold at top)

10 KB marches (20 total)