🔐 6AM BRV360 LOCKDOWN WORKOUT
5 burpees
10 pushups
15 cycle squats
20 step ups
Run
5 side jump burpees
10 incline pushups
15 triple squats
20 side step ups
Run
5 1/2 burpees
10 hand release pushups
15 squat kickbacks
20 single leg step ups
Run
5 squat burpees
10 decline pushups
15 1 min squat pulses
20 lunge with step ups
Run
⏱ 9.30AM BRV360 HIIT WORKOUT
Equipment needed: SB/MB/pair of DBs/box or chair
Warm up
Mountain climbers
Lunge with rotation
Air squats
Jumping jacks
Shoulder circles
40/10 x 2, 30/10x 2
SB/MB squat cleans
Burpees over SB/MB
SB/MD overhead lunges
SB/MD box step ups
SB Thrusters
Reverse plank hold
SB curl and press
Pike push ups
Leg raises
V-tucks
Sit ups w. russian twist
🏋️️ 5.30PM BRV360 CROSSFIT
STRENGTH/SKILL
CLEAN COMPLEX
=============
10 MIN EMOM
- MIN 1: 3 Position Squat Clean + 1 Power Clean
- MIN 2: 30 Sec Plank
CONDITIONING
FOR TIME:
========
Buy In: 30 Toes to KB/DB
3 ROUNDS
- 20 DB Clean and Jerks (10/10)
- 30 Air Squats
- 40 KB/DB Russian Swings
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
