⏱ 7AM BRV360 HIIT WORKOUT
Grand Final Day Workout
Equipment. DB or Sandbag
Warm up.
Arm circles
Windmills
Walkouts
Glute bridges
Quick feet
45/15
40/20
50/10
30/30
Complete 4 rounds of 5 exercises then rest and start 4 rounds of next 5 exercises.
- DB bent over rows
- DB Front squat
- DB push press
- Mountain climbers
- Elbow to knee crunches
Rest
- DB renegade rows
- DB Alternating lunges
- DB upright row
- Squat jumps
- Reverse toe touches
🏋️️ 8AM BRV360 CROSSFIT
WARM UP
5 ROUNDS
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– 20 Jumping Jacks
– 5 Walk outs to Air Squats
– 5 Alternating V ups e.s.
– 10 Sumo Good Mornings
STRENGTH CONDITIONING
“PUMPING IRON”
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5 ROUNDS
– 40 Sec DB Floor Press
– 20 Sec Rest
– 40 Sec Single DB Turkish Sit Up R
– 20 Sec Rest
– 40 Sec Single DB Turkish Sit Up L
– 20 Sec Rest
– 40 Sec DB Pendlay Rows (DB from floor)
– 20 Sec Rest
– 40 Sec Back Loaded Squats
– 20 Sec Rest
– 40 Sec DB Alternating Kickstand Deadlifts
– 20 Sec Rest
REST 1 MINUTE BETWEEN ROUNDS
“Feel DA PUMP!”
💪 9AM BRV360 S&C
Warm up:
– Walking ham stretch
– Scorpions
– Open books
Work out:
A1: DB Static lunges x 10 (each)
A2: DB Clean and press x 20
A3: Goblet Squat x 30
B1: S/A Bent over row x 10
B2: S/A Squat thruster x 10
B3: DB Sit up x 10
(Set 1 right arm, set 2 left arm, set 3 right arm etc etc)
Finisher: 50 BW squats and 25 butterfly sit ups
