Open Gym Strength and Conditioning – Bronco Basketball

Warm-up

Lower body push/pull

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 (8-6-4-4)

8 reps @ 65%

6 reps @ 75%

4 reps @ 85%

4 reps @ 90%

* Rest as needed between sets *

Front Squat (3×5@moderate to heavy weight)

After each set perform 10 moderate height box jumps

Metcon (4 Rounds for time)

Every 3 minutes for 4 rounds:

400m sprint