Open Gym Strength and Conditioning – Bronco Basketball

Warm-up

Dynamic warmup (No Measure)

1 round: (line drills)

baseline to half court then jog to opposite baseline

high knee pulls

Russian kicks

quad pulls

figure four stretch

lunge & rotation

high knees

butt kicks

quick feet karaoke

quick feet karaoke with high knee

side shuffle w/push-off

side shuffle w/ pause on whistle

run shuffle opposite

back pedal

back pedal/run

hip flips

Metcon (No Measure)

EMOM 14:

Even- 12/9 calorie row

odd- 8 burpee box jump overs. 24/20″

Metcon (No Measure)

EMOM 14:

Even- 10/7 calorie echo bike

odd- 12 push-ups

Metcon (No Measure)

EMOM 14:

even- 12/8 calorie ski

odd- 4 man-makers