Open Gym Strength and Conditioning – Bronco Basketball

Warm-up

Lower body push/pull (No Measure)

Hip Halo Activation

-into-

3 rounds

5 Alt. step through lunges (each side – perform a step-back lunge directly into a step-forward lunge)

5 Cossack Squats (each side)

10 Kang Squats (empty barbell)

Strength (lower)

Back Squat (4×8)

Back Squat:

8 reps @ 65%

8 reps @ 70%

8 reps @ 75%

8 reps @ 80%

* Rest as needed between sets *

Front Squat (3×5)

Front Squat:

5 reps @ 65%

5 reps @ 70%

5 reps @ 70%

* rest as needed between sets *

Metcon

Metcon (Time)

For time:

150 Wall balls

*Every 2 Minutes on the Minute Perform 1 up down and around half gym

**Start the workout with Wall Balls