SATURDAY 22ND AUGUST WORKOUTS ANNOUNCED

⏱ 7AM BRV360 HIIT WORKOUT

Equipment: DB/ sandbag/KB

Warm-up:
Arm circles
Leg swings
Windmills
Hip flexor lunge

45/15
40/20
30/15
20/10 X 2

1. Upright row
2. Front squat
3. Shoulder press
4. Bent over row
5. Squat hold
6. Push up
7. Sit up
8. Clean & press
9. Reverse lunge
10. Plank

 

🏋️‍️ 8AM BRV360 CROSSFIT

WARM UP

• 10 Torso Rotations
• 10 Scorpions (5 e.s.)

4 Rounds

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• 5 DB Rows
• 5 DB Front Squat
• 10 Scapula Push Ups
• 20 Jumping Jacks

CONDITIONING

FOR TIME

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Buy in:

• 130 Air Squats

5 Rounds

• 8 Modified Pull Ups (Table/Parallette/Towel)
• 20 Power Cleans (BB/DBs/SDB e.s.)
• 20 Front Squats (BB/DBs/SDB e.s.)

Buy Out:

• 100 Sit-Ups

Time Cap: 40 Minutes

EQUIPMENT

• Dumbell
• Barbell
• Exercise Mat

 

💪 9AM BRV360 S&C

Warm up:
– Squat Stretch
– Band pull apart
– Walk outs

Workout:
A1: DB OHP x 10
A2: DB Squat Thruster x 10
A3: Push press x 10

B1: Devil press x 12
B2: Plank up x 12
B3: Russian twist x 12

EMOM
C1:12 push ups
C2: 12 crunches