⏱ 7AM BRV360 HIIT WORKOUT
Equipment : DB or sandbag
Warm-up:
Quick feet
Arm circles
Windmills
Hip flexor lunge
R1. 60/10
R2. 50/10
R3. 45/15
R4 20/10 X 2
- DB fwd lunge& bicep to hammer press
- DB bicep curl to upright row
- DB Arnie press
- DB sumo squat & fwd punches
- DB bent row & bent flys alt.
- DB leg raises arms straight up
- DB floor press
- DB sit up
- DB lateral lunge touch toe
- DB Renegade row
🏋️️ 8AM BRV360 CROSSFIT
WARM UP
4 ROUNDS
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- 10 Sumo Good Mornings
- 5 Lunged Rotations e.s.
- 10 Scapula Push Ups
- 5 Hip Bridge walk outs
STRENGTH/SKILL
STRENGTH THROUGH MOVEMENT
==========================
12 MIN EMOM
- MIN 1: 8-10 Slow Lean Push Ups
- MIN 2: 4 DB/KB Screw In Screw Out to Rows e.s.
- MIN 3: 3 DB/KB Arm Bar e.s.
CONDITIONING
14 MIN AMRAP
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- 16 Alternating Single Arm Down Ups (8 e.s.)
- 12 DB/KB/BB Sumo Deadlift High Pulls
- 10 Floor Single DB/KB Press e.s.
- 20 Air Squats
EQUIPMENT
- Exercise mat
- DB/KB/BB
💪 9AM BRV360 S&C
Warm up:
– Walking ham stretch
– Walk out to push up
– Squat stretch
Work out:
A1: Deficit Push ups x 20
A2: Alt Lunges x 20
A3: Devils press x 12
B1: Shoulder press x 20
B2: Sprinter crunches x 20
B3: 1 and 1/4 Goblet squats x 15
SURPRISE FINISHER
