⏱ 7AM BRV360 HIIT WORKOUT
Equipment: Bench/Chair & DB Deadball or Sandbag
Warm Up
Front Kick Rotations x 20
Butt Kicks x 20
Elbow to Knee Standing Marching x 20
Repeat x 10
40/20
45/15
20/10 × 2
- Bicep Curl to Squat to Shoulder Press
2. V Sit & Punchs
3. Squat & Floor Touch
4. Russian Twist
5. Step Ups
6. Alternate Leg Lift Plank
7. Incline Pushups
8. Elbow to Knee Crunches
9. Reverse Lunge & Rotate
10. Leg Raises with weight in Press Position
🏋️♀️ 8AM BRV360 CROSSFIT
WARM UP
5 Minutes
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- 10 Broomstick Shoulder Pass Throughs with Alternating Lunges
- 10 Broomstick Press BTN
- 5 Broomstick Muscle Snatch
- 10 Air Squats
- 10 Star Jumps
STRENGTH/SKILL
14 MINUTES or 7 SETS
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OVERHEAD PRESS COMPLEX
- 2 Strict Press + 3 Push Press
In between Sets:
- 8 Single DB Bent Over Rows (4 e.s.)
Options:
- Bodyweight with Broomstick
- Single or Double DB
- Kettlebell
- Barbell
CONDITIONING: “STAIRWAY TO SWEAT PARADISE”
16 MINUTES
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2-4-6-8-10…..
- Alternating Front Lunges
- Deadlifts
- Hollow Rocks
- Sumo Deadlift High Pull
- Russian Twists
- Front Squats
- Lateral Burpees Over Bar/DB/KB
- Hang Power Snatches
Options:
- DB/KB/BB
EQUIPMENT
- DB/KB/BB
- Broomstick
💪 9AM BRV360 S&C
Warm up
– Inch worm push up
– Squat stretch
– Lunch with twist
Work out
A1: Heels Elevated Squat x 10
A2: Squat Thruster x 12
A3: Sprinter crunch x 12 each
B1: Push press x 10
B2: Push up x 15
B3: Strict Burpee x 12
C1: RDL x 10
C2: Alternating clusters x 12
C3: Reverse crunches x 12
