🔐 6AM BRV360 LOCK DOWN WORKOUT
Equipment: Nil
Warm-up 20 seconds each X 2
Quick feet
Starjumps
Hill climbs
Shoulder taps
SUPERSETS
Start at 2 reps increasing by 2 up to 8 reps.
- Situps
2. Flute bridges - Shoulder taps
4. Pushups - Squats
6. Lunges - Toe touches
8. Leg raises - In & out squats
10. Half burpees - Russian twists
12. Reverse toe touches - Up & down plank
14. Plank leg lifts - Lateral squat walk
16. Lunges to high knee
⏱ 9.30AM & 5:30PM OUTDOOR HIIT
Timing
50/10x 3
Alternating snatches
Overhead lunges
Double pulse Thrusters
Get ups
Russian twists
Single leg Kneel to squats
Burpees
Squat upright row
Plank jumps
KB swings
🏋️️ 5.30PM OUTDOOR CROSSFIT
WARM UP
3 Rounds
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- 8 Cat/Cow
- 8 Glute Bridges
- 8 HR Push Ups
- 200m Run
STRENGTH/SKILL
15 MIN EMOM
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- MIN 1: 12 Double DB Alternating Rows
- MIN 2: 6 Table Top To Reverse Plank
- MIN 3: 10-15 Banded Good Mornings
CONDITIONING
FOR TIME
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21-15-9
- DU’s x 2 / SU’s x 4
- Shoulder to Overhead 42.5kg/30kg
- Sit Ups
- Sumo Deadlift High Pull
Time Cap: 15 Minutes
EQUIPMENT
- Dumbells
- Elastic Band
- Barbell
- Jump Rope
- Exercise Mat
💪 6.30PM BRV360 S&C LOWER 💪🏽
Warm up
– Full depth squat
– BW RDL
– Bridge walk outs
Work out:
A1: Heels Elevated 1 and ¼ Squat x 10
A2: Alternating DB Reverse lunges x 20
B1: Bulgarian Split squat x 15 each
B2: DB B-Stance RDL x 15 each
C1: Goblet squat x 12
C2: Pistol Squat x 12 each
C3: Deadbug x 12 each
👙 7.30PM CORE CRUSHER
Warm up
2 rounds
5 walk outs w. push up
10 lizards
Workout
Alternating 4min tabata 20s on/10s off x 5
Hollow hold pulse/Reverse snow angel
Weighted single arm sit up/Russian twist
Weighted short flutter kicks/Reverse crunch
Knee tucks/Leg raise
Plank hold/Hip dips
Equipment needed
Light DB/KB/ weighted object
