Open Gym Strength and Conditioning – Bronco Basketball

Warm-up

Warm-up (No Measure)

1. Crossover Symmetry Activation

OR Banded 7s – perform 7 reps of each movement

2. Mayhem 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

3. 4 rounds

30 seconds on/ 15 seconds off

Row

mountain climbers

sit-ups

plank hold

Conditioning

Metcon (2 Rounds for reps)

Complete the following relay style: (I go, you go)

AMRAP 10:

16 calorie row or ski (12 cal bike)

8 burpee box jump overs 24″

rest 3 minutes

AMRAP 10:

16 calorie row or ski (12 cal bike)

200 ft farmers carry 55lbs

Core

Metcon (No Measure)

3 rounds:

20 seconds hollow rocks

rest 10 seconds

20 seconds v-ups

rest 10 seconds

20 seconds tuck ups

rest 10 seconds

20 seconds hollow rock hold

rest 10 seconds