Open Gym Strength and Conditioning – Bronco Basketball

Active recovery

Rom wod

Metcon (AMRAP – Rounds and Reps)

2 sets:

4 rounds

AMRAP 3:00

40/30 calorie row (split)

RD 1- w/remaining time max reps synchro air squats

RD 2- w/remaining time max reps synchro push-ups

RD 3- w/remaining time max reps synchro walking lunges

RD 4- w/remaining time max reps strict pull-ups (can work at same time)

rest 3:00 btw each round