Open Gym Strength and Conditioning – Bronco Basketball

Warm-up

Upper body general (No Measure)

20 seconds of work…10 seconds of rest

Shoulder taps

sit-ups

mountain climbers

toe touch jumping jacks

windmills

arm circles (forward)

arm circles (backwards)

elbow to hand plank walks

alt single leg v-ups

inch-worms (in place)

back slaps (alt arms each slap)

push-ups

Core

3 sets:

10 GHD sit-ups

:20 second L-sit hold

Upper back/shoulder work (No Measure)

Upper Back/Shoulder Work – All 5

Crossover symmetry bands:

2 sets:

15 reps of each movement

T-row

Face pulls

Lat pulldowns

“ATYT”

CNS prep

2 sets:

10 hang power clean and jerks

10 burpees

Max effort lift

Bench Press (Every 3 minutes for 5 rounds: 5 heavy reps)

Compare to 3/31

strength/conditioning

Metcon (AMRAP – Rounds and Reps)

Complete the following relay style

Teams of 2

AMRAP 18:

12/10 calorie ski

4 strict pull-ups

10 dual db hang clean and jerks(RPE 7)