🔐 6AM BRV360 LOCKDOWN WORKOUT
AFAP
15 traveling lunges
4 runs
25 Glute Bridges
4 runs
15 cycle squats
4 runs
25 v jumps
4 runs
25 single leg Glute Bridges
4 runs
15 cheat to floor pushups
4 runs
25 floor walks
4 runs
15 burpees
4 runs
25 hill climbs
4 runs
25 Russian twists
4 runs
15 Superman’s
4 runs
15 reverse lunge to squat
4 runs
Rest 1 min repeat
⏱ 9.30AM BRV360 HIIT WORKOUT
Warm up
Tabata
Wakouts
Shoulder taps
Jumping jacks
Squats
Equipment needed: Chair/bench, 2 DB/KB/Loaded backpack
4 rounds 30s exercise 1 +30s exercise 2 /30s rest
DB Side to front raises
Stationary sprints
Decline push ups
Pulse jump squat
Renegade rows
Goblet squats
Pike push ups
Tricep dips
Hammer curl and press
Spiderman plank
🏋️️ 5.30PM BRV360 CROSSFIT
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10 Good Mornings
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20 Broomstick Pass Overs
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10 Walk outs into Squats
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4 Alt Front Lunges with Broomstick OH
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4 Broomstick Power Snatches
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4 OHS
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10 Jumping Jacks
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1 Snatch Grip Deadlift + 2 High Hang Power Snatch (Pause 2 sec) + 1 Overhead Squat
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Single DB
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Single KB
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Barbell (Recommended)
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Broomstick
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50 Sit Ups For Time
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50 KB US Swings for Time (DB optional)
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50 DUs / 100 Single Unders For Time
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21 Russian KB/DB Swings
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15 DU’s (x2) / SU’s (x4)
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9 Sit Ups
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45 Mountain Climbers
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Broomstick
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Barbell
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Dumbell
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Kettlebell
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Jump rope
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Exercise mat
💪 6:30PM BRV360 S&C
Warm up:
– Push up with protraction
– Scorpions
– Standing Scap retractions
WORK OUT:
A1. Bent over row x 12
A2. DB Shoulder press x 12
B1. Hammer curl (or bb bicep curl if they don’t have DB) x 15
B2. DB Front raise x 15
B3. Narrow push up x 15
C1. Single arm row x 12 each
C2. Supermans x 12
C3. Rear delt fly x 15
