🔐 6AM BRV360 LOCKDOWN WORKOUT
Tabata
Warm-up:
Forward hip flexor lunge
Rotations
Arm swings
Glute bridges
20/10 X 8
20 sec work & 10 sec work
Rest 30 seconds between sets
- Pulse squat/ high knees
- Vertical jumps/ butt kicks
- Pushups/ Hill climbs
- Lunge pulse/ starjumps
Rest & Repeat
⏱ 9.30AM BRV360 HIIT WORKOUT
40/20×3
Static Lunge pulses
Jump over burpees
Banded hammer curls
Overhead press
Bent over row
Squat with squat jumps
Skipping or tuck jumps
Butterfly sit ups
Decline mountain climbers
Kneeling donkey kicks
🏋️ 5.30PM BRV360 CROSSFIT
WARM UP
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20 Broomstick Pass throughs
-
20 Good Mornings
3 ROUNDS
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10 Glute Bridges
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10 Scapula Push Ups
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20 High Knee Runs OTS
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10 DB Rows or elastic band rows
STRENGTH/SKILL
GYMNASTICS PULL 1/PUSH
16 MIN EMOM
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MIN 1: 20 Scapula Push ups
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MIN 2: 10 Scap Pull + DB Row e.s.
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MIN 3: 10 Planche Leans (on toes)
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MIN 4: 4-6 Mod. Pull Ups with 3 sec Hold at top
CONDITIONING
FOR TIME
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27-21-15-9-3
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Front Racked DB Alt. Reverse Lunges
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Down Ups
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Double Unders/Single Unders x 2
Time Cap: 16 Minutes
EQUIPMENT
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WARM UP: Broomstick, Elastic Band/DB
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STRENGTH: DB/KB, Broomstick, Chair, Parallettes
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WOD: DB/KB, Jump Rope
💪 6:30PM BRV360 S&C
A1. H/E Squat; 2 sec pause x 10
A2: Step up x 12 each
B1. Pistol Squat x 12 each
B2. Walking Lunges x 12 each
B3. Good Morning x 12
C1. B-Stance RDL x 12
C2. DB Leg curl x 12
C3. Plank tap out x 12 each
