⏱ 7AM BRV360 HIIT WORKOUT
Equipment. DB
Warm-up
30 sec each
Butt kicks
High knees
Jogging on spot
Starjumps
40/20
45/15
50/10
- DB lateral lunge & toe reach
- DB Thrusters
- DB squat, fwd press & O/H raise
- Squat side step
Rest
- DB push up & renegade rows
- DB 3 way raise
- DB Alternating press
- Half burpee & shoulder taps
Rest
- DB Russian twist
- DB sit up & punch
- DB leg raises
- Plank jump & leg lifts
🏋️️ 8AM BRV360 CROSSFIT
STRENGTH/SKILL
GYMNASTICS
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L-SIT
Progressions Options: (between chairs or elevated objects)
- V seated straight leg or bent knee (from floor)
- Knee Tuck Hold
- L-sit straight leg bellow parallel
- L sit straight leg at parallel
16 MIN EMOM
- MIN 1: 15-20 sec L-sit hold option
- MIN 2: 20-30 sec Vampires
- MIN 3: 20-30 sec Glute bridge walks
CONDITIONING
“FILTHY 30”
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- 30 Box Jumps/Squat Jumps
- 30 Down Up to KB/DB High Pull (15 e.s.)
- 30 KB/DB US Swings
- 30 Walking Lunges (e.s.)
- 30 Alt V Ups (15 e.s.)
- 30 DB/KB/BB Push Press (Single Arm 30e.s.)
- 30 Floor Back Extensions.
- 30 Goblet Squats
Time Cap 18 Minutes
💪 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
