⏱ 7AM BRV360 HIIT WORKOUT
Equipment: Dumbells
Warm up:
Quick feet X walkouts
Butt kicks X windmills
Starjumps X arm circles
Hill climbs X leg swings
R1 50/10
R2 45/15
R3 50/10
- DB lunge & bicep curl
- DB Thruster
- DB squat hold & Front raise
- DB hip thrust
- DB Renegade row X 4 & alternating shoulder press X 4
- DB Flys X 6 & DB bent rows X 6
- DB floor chest press
- DB situps & press
- DB crossover punches
- DB swings
🏋️️ 8AM BRV360 CROSSFIT
WARM UP
4 Rounds
=======
- 20 Jumping jacks
- 10 DB Push Press in Split Lunge position (5 e.s.)
- 10 Single Leg Glute Bridges (5 e.s.)
- 5 Cosak Squats
STRENGTH/SKILL
DEADLIFTS
=========
12 MIN EMOM
- Min 1: 6-10 Deadlifts
- Min 2: 6-8 Vampires
CONDITIONING
15 MIN AMRAP
===========
- 10 DB Split Jerks (5 e.s.)
- 15 V – Ups
- 50 Double Unders (100 Singles)
* Every 90 Seconds 10 Get Ups.
EQUIPMENT
- Strength: BB/DB/KB
- WOD: DB, Exercise mat, Jump rope
💪 9AM BRV360 S&C
Warm up:
– Strict burpee
– Walk outs
– Squat stretch
Work out:
A1. Push press x 12
A2. Pistol Squats x 12
A3. Thrusters x 12
B1. Deadlift x 10
B2. Lateral Lunge x 12
B3. Goblet squat x 15
EMOM.
Push up x 12
Butterfly sit up x 12