🔐 6AM OUTDOOR HIGH INTENSITY
SUPER SET EMOM
Equipment:
Broomstick
DB (If you have)
Warm Up
10M Interval Sprints
Workout 1
DB Front Squat
Push Up Opposite Shoulder Tap
Workout 2
Renegade Row
Single Arm Floor Touch Jump
Workout 3
DB Clean Thruster
Short Sprints 45 Sec
Workout 4
DB Sit Up Extension
Single Leg Burpee
Workout 5
Single Leg Side Ski Jump (over broom stick)
Bicep Curl Shoulder Press MAX or OH Press Broom Stick
RUN (Max Time)
🏋️♂️ 9.30AM BRV360 CF WORKOUT
WARM UP
3 Rounds
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- 10 Bodyweight Good Mornings
- 5 Slow Sit Ups
- 2 Devils Press e.s.
- 30 DU’s/SU’s
STRENGTH/SKILL
15 MIN CORE EMOM
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- Min 1: 40 Sec Back Extensions
- Min 2: 40 Sec Hollow Rocks
- Min 3: 40 Sec Plank
CONDITIONING
12MIN AMRAP
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- 7 Push Ups
- 14 DB/BB Snatch
- 21 Lateral Jumps Over DB/BB
EQUIPMENT
- DB/BB/KB
- Jump Rope
- Exercise Mat
🍑 6.30pm BOOTY BUILDER
Warm up
Glute bridge
Lateral Lunge
BW RDL
Workout
A1: Hip Thrust (BB/DB) x 10
A2: 1 and 1/4 Bulgarian S/S x 10 e/s
B1: Banded Glute Bridge x 10
B2: Banded Squat x 12
B3: Crab Walk x 12 e/s
C1: Good Morning x 12
C2: Long stride Lunges (walking or alternating) x 12
C3: Seated abductions x 30
