Open Gym Strength and Conditioning – Bronco Basketball

General flow (No Measure)

2 Rounds:

10 Jumping Jacks

10 Toe Touches

5 Up and Over Left

5 Up and Over Right

5 Arm Circles Left

5 Arm Circles Right

5 Double Arm Circles Reverse

–Go To Plank–

3 Rounds each side:

Lunge Outside Hand

Twist to Sky

Elbow to Floor

Push-Up x 2

1:00 – 2:00 Run/Row/Bike/Jump Rope

youtu.be/mP0g0HWKz88

Back Squat (5×2)

Back Squat:

5×2@80%

* Rest as needed between set *

Bench Press (5×2@80%)

Deadlift (5×5@70%)

Metcon (AMRAP – Rounds and Reps)

Conditioning:

Partner style

Teams of 2:

Amrap 16:

10 box jumps

10 pushups

10 goblet squats w/db

Complete one full round then switch