🔐 6AM OUTDOOR HIGH INTENSITY
Equipment: weight plate (or heavy book at home)
Warm up
5mins
BW squats x 12
Glute bridges x 12
Prone lat pull down x12
Bird dog x 12
AMRAP 1 – 9mins
High knees x 40 total
Squat jump reach x 20
Plank jacks x 20
Push ups x 20
Plate butterfly sit ups x 20
AMRAP 2 – 9mins
Speed sprawls x 20
Plate thruster x 15
Lunge to hop x 10 ES
Double leg extensions x 15
Mountain climbers x 20 total
AMRAP 3 – 9mins
Plate glute bridge x 30
Burpees (no push up) x 15
Flutter kicks x 30 total
Plate toe reaches x 15
Plate Russian twists x 30 total
⏱ 9.30AM BRV360 HIIT WORKOUT
TIMING
30:30:30:rest x 4
EQUIPMENT
HEAVY OBJECT
BLOCK A
HEAVY SUMO GOBLET SQUAT
OH LUNGE RIGHT
OH LUNGE LEFT
BLOCK B
SL HIP THURST RIGHT
SL HIP THRUST LEFT
HAMMY EXTENSION
BLOCK C
DECLINE PUSH UPS
HOLLOW ROCKS
DEAD BUGS
🏋️♀️ 5.30PM BRV360 CROSSFIT
WARM UP
5 Minutes
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- 5 Sumo Good Mornings
- 5 DB B/O Rows
- 5 Air Squats
- 10 Sec. Straight Arm Plank
CONDITIONING
30 MIN EMOM
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- MIN 1: DB/KB Russian Twists
- MIN 2: DU’s/SU’s
- MIN 3: Wall Walks/Walk Outs
- MIN 4: DB Renegade Rows
- MIN 5: Goblet Squats
- MIN 6: Rest
EQUIPMENT
- Dumbell/Kettlebell
- Skipping Rope
- Exercise Mat
💪 6.30PM OUTDOOR S&C FULL BODY
Total body conditioning
Warm up
– Lunge and reach
– Squat stretch
– Shoulder dislocation or arm swings
Work out
A1: DB Deadlift x 10
A2: Alternating DB Snatch x 20
A3: Russian Twist x 30
B1: DB Renegade Row x 10
B2: DB Squat thruster x 20 (10 each arm)
B3: Plank tap (feet) x 30
EVERY MINUTE ON THE MINUTE X 5
C1: Push up x 12
C2: Bicycle crunch x 15 each
