🔐 6AM BRV360 LOCKDOWN WORKOUT
Reps- 20
Station 1
Run
Standing banded donkey kicks
Banded single leg hip thrusts
Lying banded side raises
Run
Sit ups
Station 2
Run
Banded pull aparts
Incline pushups
Banded side raises
Run
Sit ups
Station 3
Run
Vjumps
Kneels to squats
Chest to floor pushups
Run
Sit ups
Station 4
Run
Side step ups
Banded seated row
Banded crab walks
Run
Sit ups
⏱ 9.30AM BRV360 HIIT WORKOUT
Equipment needed: box/chair, SB, 2xDB
Warm up
Mountain climbers
Lunge with rotation
Air squats
Jumping jacks
Shoulder circles
Devils press
10 fast feet + 10 high knees
DB Box step overs
Skull crusher
DB Thrusters
SB Cleans + half burpee
SB Front squats
SB O.V. press
SB RDL+Bent over row
SB run
🏋️️ 5.30PM BRV360 CROSSFIT
STRENGTH/SKILL
CORE
=====
15 MIN EMOM
- MIN 1: 10 Alt V Ups e.s.
- MIN 2: 40 sec Russian Twists
- MIN 3: 8 Standing Halos e.s.
CONDITIONING
FOR TIME
========
9-6-3
- Mod. Pull Ups
- Jumping Lunges
Rest 1 Min.
12-9-6
- Jumping Lunges
- Toes to Object
Rest 1 Min.
15-12-9
- Toes to Object
- Mod. Pull Ups
Rest 1 Min.
18-15-12
- Mod. Pull Ups
- Jumping Lunges
- Toes to Object
Time Cap: 18 Minutes
💪 6:30PM BRV360 S&C
Warm up:
– Lying/prone Y raise
– Retractions
– Scorpions
WORK OUT:
A1. DB 1 Arm row x 10 each (2210 tempo)
A2.. DB 1 Arm row x 10 each NO tempo
**Complete A1 and B1 on 1 arm, then swap
B1. DB Bent over row x 12
B2. Rear delt fly x 15
C1. Bicep curl x 12
C2. Zottman curl x 12
C3. Front raise x 15
