🔐 6AM BRV360 LOCK DOWN WORKOUT
WARM UP
Outdoor Run Interval Run
20/10 Increasing speed as we progress
WORKOUTS
Workout 1
Glute Bridges
Downward Dog Push-up
Crunches – 45 Sec
Burpee
Workout 2
Sumo Squat Vertical Jump
Plank to Elbow
Arm Sprints – 45 Sec
Squat Jump In and Out
Workout 3
Lunge Back knee Up
Hand Release Pushups
Canadian Star Jumps -45 Sec
Horizontal SL Step Up
🏋️♂️ 9.30AM BRV360 CF WORKOUT
WARM UP
- 5 Kneeling T Spine Rotations e.s.
- Seated OH Orbits (KB/DB/Plate)
- Air Squats
- 20 Bunny Hops
STRENGTH/SKILL
12 MINUTES
===========
OVERHEAD SQUATS
5 x 3 of:
- Decent + Halfway Ascent + Full Decent + Full Ascent
Options:
- Bodyweight with Broomstick
- Single DB Overhead
- KB Overhead
- Barbell overhead
CONDITIONING
For Time:
- 200 SU’s
- 30 Toes to KB/Toes to Barbell
- 200 SU’s
- 40 Walk Outs
- 200 SU’s
- 50 Lateral KB Swings (25 e.s.)
Time Cap: 15 Minutes
EQUIPMENT
- Orbits: DB / KB / Plate
- OH Squats: BB / DB / KB / Broomstick
- Skipping rope
🍑 6.30pm BOOTY BUILDER
WARM UP:
Bw glute bridge
RDL
walking toe taps
A1: Hip Thrust x 10
A2: Bulgarian Split Squat x 10 each
B1: Deficit Lunge x 10 each
B2: Glute bridge double contraction x 10
B3: Crab walk x 12 each
C1: B Stance RDL x 10 each
C2: Banded kick back x 12 each
C3: Seated abductions x 30
