Open Gym Strength and Conditioning – Bronco Basketball

Warm-up

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

OLY

Power clean + 2 cleans (Every 2 minutes for 6 sets)

Start at 70% and increase each set

Front Squat (4×8@60%)

after each set complete 8 tall box jumps

Bulgarian Split Squat (3×10 (each side))

3×10

hex bar deadlifts (3×12)

Explosive training

Metcon (No Measure)

EMOM 12

minute 1: 3 man makers

minute 2: 15 jumping squats

minute 3: rest