Open Gym Strength and Conditioning – Bronco Basketball

General warmup (upper) (No Measure)

0:00-3:50

(20 seconds of work…15 seconds of rest)

Toe touch jumping jacks

shoulder taps

bottom up burpees

mountain climbers

windmills

forward arm circles

backward arm circles

Strength (upper)

Bench Press (6×4@75%)

Accessory (super-set the following)

Shoulder Press (3 sets of 5 reps (RPE 7))

Hex bar bent over rows (3 sets of 8 reps (control negative))

neutral back is focal point

Conditioning

Metcon (AMRAP – Reps)

Complete the following tabata style:

8 rounds of 20 seconds of work followed by 10 seconds of rest

push-ups

box jumps

med ball Russian twists