🔐 6AM BRV360 LOCKDOWN WORKOUT
EMOM
Warm-up:
Arm circles
Leg swings
Walkouts
Glute bridges
Equipment: Bench or chair
- 16 minutes
- Reverse toe touches
- Bulgarian lunges
- Tricep dips
- Squat to lunge
- Log crossovers
- Lateral lunges
- Burpee into squat
- Plank 45 sec.
- 16 minutes
- Inchworm with shoulder taps
- Squat & butt kicks
- Squat thrusters
- Starfish crunches
- Single leg deadlift
- Plank ups
- Lateral walks
- Squat hold 45 sec.
⏱ 9.30AM BRV360 HIIT WORKOUT
Structure: 1 min on 20 secs off x4
1: Bent Over row
- Devils Press
- Gorilla Row
- Lateral Raises
- Cleans
- Dips
- Knee crunch
- Russian Twists
🏋️ 5.30PM BRV360 CROSSFIT
WARM UP
3 Rounds
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- 10 Scapula Push Ups
- 5 Push Up to Downward Dog
- 5 Cosak Squats e.s.
- 20 Jumping Jacks
STRENGTH/SKILL
GYMNASTICS
5 Rounds
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HSPU STRENGTH
- 6-8 x Complex (Angry Cat, Forward, Down to Tripod, Up, Reset)
PISTOLS
- 4 Chair Pistols e.s. / Pistols
Time Allocated: 15 Minutes
CONDITIONING
FOR TIME
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21-15-9-3
- Hollow Planked Hand Step Ups (plate or elevated object)
- Burpees over object
Time Cap: 14 Minutes
EQUIPMENT
- Chair or elevated object
- Plate or elevated object
🍑 6.30pm BOOTY BUILDER
Warm up:
BW Glute bridges
Lateral lunges
BW RDL
Workout:
A1) Glute bridge; double contraction x 10
A2) Good morning x 12
B1) RDL x 15
B2) Hip Thrust x 15
B3) Sumo DL x 15
C1) Deficit Lunge x 10 each
C2) Fire hydrants x 15 each
C3) seated abductions x 30