Open Gym Strength and Conditioning – Bronco Basketball

Warm-up

Agility drills

Warm-up (No Measure)

20 on 20 off

High knees in place

alternating side lunges w/high knee

alternating Bird pickers

ski jumps

alternating leg raises from plank

In-outs from plank

alternating single leg kickbacks

air squats

side bridge (both sides)

hip twist/jump

quad stretch w/reach opposite arm of stretch

2 up 2 back

jumping split lunge

Lateral wall drill (inside leg and outside leg both directions)

Lateral single leg broad jump with quarter turn

Reverse single leg broad jump w/half turn (inside leg)

Agility Relays

Strength

Metcon (No Measure)

EMOM 20

Minute 1: 10 dual db bench press

Minute 2: 12 alternating db hammer curls (6 each side)

Minute 3: 8 parallete dips

Minute 4: 4 strict pull-ups or ring rows

Minute 5: rest