🔐 6AM OUTDOOR HIGH INTENSITY
Equipment: Deadball
Home: Bodyweight
Warm up
Run block
TABATA 20/10 × 8 x2
16 mins each.
- A Deadball slams
B. Squat floor touches - A. Deadball Squats
B. Shoulder taps x 4 & hillclimbs x 4 - A. Deadball over shoulder
B. Flutter kicks & 4 x punches - A.Deadball alt. Pushup
B. Burpee to squat
⏱ 9.30AM BRV360 HIIT WORKOUT
Equipment: sandbag or kettlebell
Warm up
Situps x10
Glute bridges x 10
Fwd punches x10
Arm circles x 10
Repeat
R1. 40/20
R2. 20/10 × 4
- KB press
2. KB walking lunges
3. Butterfly situps
4. Plank leg lifts
5. Sandbag cleans
6. Sandbag pull through
7. Push up side step
8. One leg glute bridge
9. KB swings
10. KB upright row
🏋️ 5.30PM BRV360 CROSSFIT
WARM UP
3 Rounds
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- 10 Sumo Good Mornings
- 4 Alternating Front Lunges
- 4 Slow Sit Ups
- 15 In Out Jumps
STRENGTH/SKILL : CORE
14 MINUTES FOR QUALITY
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- 6 Childs Pose to Kick Through e.s.
- 7 DB/KB Turkish Sit Up e.s.
- 8 DB/KB Front Racked Surrender Lunges (4 e.s.)
- Rest 45 Seconds
CONDITIONING
E(3)MOM x 5
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3 MIN To Complete
- 45 DU/Singles/High Knee Runs
- 20 Power Lunge Jumps
- 10 Shoulder Taps
EQUIPMENT
- DB/KB
- Jump Rope
💪 5.30PM & 6:30PM OUTDOOR S&C UPPER 💪🏽
Warm up
– Scap retractions
– Push up
– Dislocations
Work out:
A1: Single arm floor press x 10 each
A2: Deficit Push up x 15
B1: Single arm shoulder press x 12 each
B2: DB Skull crusher x 15
B3: DB Push press x 15
C1: DB Chest fly x 10
C2: DB Lateral raise 1 and ¼ x 10
C3: Arnie press x 10
