🔐 6AM BRV360 LOCKDOWN WORKOUT
Tabata.
Warm up.
30 sec each
Quick feet
Butt kicks
Starjumps
Quick feet
20/10 X 8 Superset.
- Hill climbs/ shoulder taps
- Pulse squats/ butt kicks
- Situps/ lying toe touches
- In & out squats/ standing oblique crunches
Rest
- Flutter kicks & squat/ starjump & toe touch
- Tricep pushups on knees/ plank jumps
- Pulse lunge/ starjumps
- Russian twists/ marching glute bridge
⏱ 9.30AM BRV360 HIIT WORKOUT
50/10
40/20
50/10
Equipment needed: chair and band
Exercises
- Crab walks- if you have a band
- Banded donkey kicks- if no band bunny hops
- Floor walks with a pushup
- Side step ups
- Toe reaches
- Alternating pistol squat jumps
- Traveling lunges
- Superman pull in
- Cycle squats
- Forward and backward lunge with a jump
🏋️️ 5.30PM BRV360 CROSSFIT
WARM UP
- 10 Glute Raises
- 10 Air Squats
- 20 Jumping Jacks
3 Rounds
=======
- 5 KB/DB Deadlift
- 4 Alternating Lunges
- 5 Walk outs
- 4 KB/DB US Swings
STRENGTH/SKILL
SINGLE LEG KICKSTAND DEADLIFTS
12 MIN EMOM
==========
- Min 1: 10 SL Kickstand Deadlifts (5 e.s.)
- Min 2: 8 Front Rack Surrender Lunges (4 e.s.)
CONDITIONING
6 INTERVAL ROUNDS:
================
- 40 Sec Alternating Cosak Squats
- 20 sec Rest
- 40 sec Down Ups
- 20 sec Rest
- 40 sec KB/DB US Swings (heavy as possible)
- 20 sec Rest
EQUIPMENT
- KB/DB/BB
- Exercise Mat
💪 6:30PM BRV360 S&C
Warm up:
– BW Squats
– BW Single leg deadlifts
– Squat stretch
WORKOUT:
A1. DB Static Lunge x 12 each
A2. Reverse nordic curl x 12 OR 60 Sec wall sit
B1. Bulgarian Split squat x 8 each
B2. DB RDL x 12
B3. DB Leg curl x 12
C1. H/E Goblet squat x 12
C2. H/E BW Squat x 12
C3. Squat calf raise x 15
