🔐 6AM BRV360 LOCKDOWN WORKOUT
Tabata
Equipment: DB & KB
Warm-up
Windmills
Torso rotations
Arm circles
Glute bridges
20/10 X 8
- DB Thrusters
- Situps & twist
- Touch floor squat
- Pushups with shoulder taps
- KB swings
Rest
- DB reverse lunge
- Burpees
- Starfish crunches
- Vertical jumps
- Hill climbs
⏱ 9.30AM BRV360 HIIT WORKOUT
Timing:
40/20
45/15
50/10
Exercises;
Squat pulses
Hill climb pushups
Thrusters
Jump over burpees
Squat kickbacks
Toe reaches
Chest press
Triple squat jumps
Step ups
Plank leg lifts
🏋️️ 5.30PM BRV360 CROSSFIT
STRENGTH/SKILL
GYMNASTICS
==========
PUSH/PULL
16 MIN EMOM
==========
- MIN 1: 8-10 Wall HSPU/Chair HSPU/Piked from floor HSPU/Deficit Push Up
- MIN 2: 10-15 Bent over Scap Pulls with DB/KB/BB
- MIN 3: 5 Walk out to Planche Lean (Hold 3 sec at lean)
- MIN 4: 6-8 Modified Pulls: Table Row/DB or BB Row
CONDITIONING
FOR TIME
========
27-21-15-9-3
- Hollow Knee Tucks
- Shoulder Taps to Squat
- Toes to KB/DB
TIME CAP: 15 Minutes
💪 6:30PM BRV360 S&C
Warm up:
– Squats
– BW Good morning
– Deadbug
A1. RDL x 12
A2. DB Leg curl x 15
B1. Tempo box squat x 12
B2. Single leg deadlift x 12 each
B3. Hip Thrust x 15
C1. Deficit Lunges x 15 each
C2. Sumo Deadlift x 15
C3. Hollow Hold x 30-40s
