🔐 6AM BRV360 LOCKDOWN WORKOUT
AFAP session
REPS= 5, 10
Superset session
5 burpees
5 lunges
5 sit ups repeat going up by 5’s until you hit 10 (2 rounds)
3 sprints
5 dips
5 incline pushups
5 bum lifts
repeat going up by 5’s until you hit 10 (2 rounds)
3 sprints
5 jump lunges
5 double pulse lunges
5 flutter kicks
repeat going up by 5’s until you hit 10 (2 rounds)
3 sprints
5 hill climb pushups
5 incline pushups
5 decline pushups
repeat going up by 5’s until you hit 10 (2 rounds)
50 v jumps repeat if you have time.
⏱ 9.30AM BRV360 HIIT WORKOUT
Equipment needed: DBs/SB
Warmup:
Tabata
Windmills
Air squats
Burpees
Shoulder taps
2 x 30s+30s/30s rest
DB lunge r. leg / lunge pulse
DB lunge l. leg / lunge pulse
Devil’s press/push press
Push ups/ push up hold
Frog jumps/Tuck jumps
DB Russian twist/V-sit hold
DB thruster/squat hold
DB Front to side raise/reverse plank hold
Mountain climbers/plank hold
Goblet squats/wall sit
Bicycle crunches/superman hold
Flutter kicks/elevated leg hold
🏋️ 5.30PM BRV360 CROSSFIT
STRENGTH/SKILL
BACK SQUAT
===========
7 X 60 Seconds
- 8 Back Squats
CONDITIONING
FOR TIME:
========
- 50 DU’s/100 SU’s
Rest 1 Minute
Then
15-12-9-6-3
- Handstand push ups
- DB/KB/BB Bent Over Rows
- Sit Ups
💪 6:30PM BRV360 S&C
Warm up:
– Scorpion
– Pike push up
– Retractions
Workout:
A1: Bent over row x 12
A2: S/A Shoulder press x 12 each
B1: DB Reverse Fly x 12
B2: DB 1 Arm row x 10 each
C1: Lateral raise x 15
C2: Hammer curl x 15
C3: Front raise x 15
