🔐 6AM BRV360 LOCK DOWN WORKOUT
AFAP
Equipment needed
Cans or light DB’s & CHAIR
High rep challenge- 50 YUKKKK😱😱😱
- Side raises
2. Hill climbs- each side
3. Shoulder press
4. Squats
5. Punches- each side
6. Pulse lunges
7. Hammer curls
8. Russian Twists- each side
9. Calf raises
10. 5 runs
Repeat dropping reps to 25
If finish second round start third round but 10 reps
⏱ 9.30AM BRV360 HIIT WORKOUT
Equipment
Deadball or sandbag or other weights
Warm up
30 seconds x 2 rounds
Side lunges
Sumo squats
Arm circles
W raises
Dead bugs
Workout
50/10
45/15
40/20
- DBall/SB toe taps
2. DBall/SB squat and chest press
3. DBall/SB Burpee lateral jump
4. DBall/SB Glute bridge pulses
5. Mountain climbers
6. Slow bicycle abs
7. Explosive curtsy lunges
8. Staggered push ups
9. 2 A steps + 1 star jump
10. Feet elevated crunches
🏋️♀️ 5.30PM BRV360 CROSSFIT
WARM UP
3 Rounds
=======
- 5 Walk Outs to Squat
- 10 Scapula Push Ups
- 5 Alternating Lunges e.s.
- 10 Jumping Jacks
STRENGTH/SKILL
CORE
16 MIN EMOM
==========
- Min 1: 40 Sec Bicycle knee tucks in Hollow Hold
- Min 2: 40 Sec Back Extensions
- Min 3: 40 Sec Weighted Sit Ups
- Min 4: 40 sec Wall Sits
CONDITIONING
5 Rounds For Time:
==============
- 20 Mountain Climbers
- 10 Pistol Squats/Pistol Squats to Chair (5 e.s.)
- 10 STOH (Strict Press, Push Press or Push Jerk)
- 20 Russian KB Swings
Time Cap: 13 Minutes
EQUIPMENT
- Exercise Mat
- Chair or elevated object
- STOH: BB/DB/KB
- Swings: KB
💪 6.30PM BRV360 S&C UPPER
Warm up
– bw rear delt fly
– standing scap retractions
– scorpions
Workout
A1: BB/DB bent over row x 10
A2: DB Hammer curl x 20
B1: DB Unilateral Row x 12 each
B2: DB Rear Delt fly x 15
C1: Standing S/A Shoulder press x 10 each
C2: Narrow push ups x 12
C3: Bicep curl with a unilateral hold x 12 each
FINISHER
20 crunches
20 B/Fly sit ups
20 leg raises
