🔐 6AM OUTDOOR HIGH INTENSITY
Equipment: KB
Warm up:
4 mins
15x BW squats
15x Ws
15x Glute bridges
15x Crunches
Workout:
Legs – 9min
15x RDLs
15x Sumo squats
15x Reverse lunge R
15x Reverse lunge L
15x KB Swings
Arms & Abs – 9min
15x KB upright row
15x Push ups
15x Plank saws
15x Full sit ups
15x bicycle abs (each side)
Cardio – 9min
15x jump squats
15x toe taps (to KB)
15x Plank jacks
15x sprinters hop R
15x sprinters hop L
⏱ 9.30AM BRV360 HIIT WORKOUT
Timing:
90:90 60:60 30:30
Equipment
KB or DB
ROUND 1
Goblet squats 5right 5 left
Alternating lunges
ROUND 2
SA OH press 5 right 5 left
SDLHP
ROUND 3
Standing crunch 10 left 10 right
KB swing
ROUND 4
Complete 1 min of all above exercises
🏋️♀️ 5.30PM BRV360 CROSSFIT
WARM UP
7 MINUTES
========
- 10 Sumo Good Mornings
- 5 Slow Sit Ups
- 5 Air Squats
- 200m Run
CONDITIONING: SWEATFEST
4 ROUNDS
========
- MIN 1: 55 Sec Jumping Jacks
- MIN 2: 50 Sec Wall Sit
- MIN 3: 45 Sec Burpees
- MIN 4: 40 Sec Plank
- MIN 5: 35 Sec DB/KB Racked Alt. Front Lunges
- MIN 6: 30 Sec Hollow Hold
- MIN 7: 25 Sec HR Push Ups
- MIN 8: Rest!!
* Score: Total Burpees + Total HR Push Ups
EQUIPMENT
- DB/KB
- Exercise Mat
💪 5:30PM & 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
