🔐 6AM BRV360 LOCK DOWN WORKOUT
Equipment
2 cans
Warm up
4mins
10 BW squats
15 Shoulder taps
20 glute bridges
Workout
AMRAP 1 – 10mins
5 inchworms
10 squat jumps reach
15 push ups
20 glute bridge + heel lift combo
1 min drink break
AMRAP 2 – 10 mins
10 broad jump + duck walk
15 burpees
20 prone angels (cans)
25 squat pulses
1 min drink break
AMRAP 3 – 8 mins
10 Jack knives (cans)
20 forearm plank forward reach
30 plank saws
40 Russian twists (cans)
⏱ 9.30AM BRV360 HIIT WORKOUT
Cardio killer 🔥🔥🔥🔥
Timing:
A90:B90
A60:B60
A30:B30
Rest 45
Equipment: Dumbell & dead ball
Round 1: Thrusters + skipping (🔥🔥🔥double unders)
Round 2: Lateral shuffle + tuck jumps
Round 3 : 180 squat jumps + bear 🐻 crawl
Round 4: Broad jumps + sprint or dead ball slams
🏋️♀️ 5.30PM BRV360 CROSSFIT
WARM UP
4 Rounds
- 5 Peaks and Valleys
- 5 Torso Rotations each side
- 10 Scapula Push Ups
- 10 DB High Pulls (5 e.s.)
- 20 Jumping Jacks
CONDITIONING WEDNESDAYS
15 Min AMRAP
- 10 Squat Jumps
- 10 Alternating DB Snatches
- 20 Sit Ups
- 1 Min OH DB Hold R/L
Rest 2 Minutes
15 Min AMRAP
- 10 Squat Jumps
- 10 Single DB Devil’s Press
- 20 Sit Ups
- 1 Min OH DB Hold R/L
EQUIPMENT
- Dumbell
- Exercise Mat
💪 6.30PM BRV360 S&C FULL BODY
Warm up
– Scoprions
– Open books
– Lunge and reach
Work out
A1: Deadlift (DB/BB) x 10
A2: O/Head lunge x 12 each
B1: DB Arnie press x 12
B2: DB Snatch x 12
B3: HR Push up x 12
C1: DB Thruster x 8 each arm
C2: DB Bent over row x 12 each arm
C3: DB Sit up x 12
