🔐 6AM BRV360 LOCKDOWN WORKOUT
Sumo sets- 15 reps
- Floor press
Renegade rows
Overhead press
X2 rounds
Run x2
- Sumo squats
RDL
Reverse lunges
X2 rounds
Runx2
- Bulgarian split squats pulses x20
Banded pull apart
Dips
X2
Run x2
- Squat with 3 sec pause
Banded hammer curl
Russian twists
X2
Run x2
⏱ 9.30AM BRV360 HIIT WORKOUT
Equipment needed: Pair of DB/KB/SB
Warm up
4min Tabata
High knees
Butt kicks
Walkouts
Toe touches
12 min EMOM
Double DB front squat
Single arm KB/DB swing
DB front to side raises
Goblet KB/DB hold reverse lunges
1min rest
9min EMOM
DB Renegade rows
DB T-push ups
Skull crusher
1min rest
9min EMOM
DB squat hold punches
Plank hold
Star ups
4min Tabata
Superman raises
Hollow hold
🏋️ 5.30PM BRV360 CROSSFIT
STRENGTH/SKILL
BACK LOADED SQUATS
TEMPO BACK LOADED SQUATS
=======================
6 X 90 Seconds
- 8 Back Loaded Squats 4-1-1 (DB/KB/BB)
CONDITIONING
FOR TIME:
========
21 – 15 – 9 – 3
- DB Power Snatches
7 – 5 – 3 – 1
- Wall Walks / Walk outs x 2
💪 6:30PM BRV360 S&C
Warm up:
– Scorpion
– Pike push up
– Retractions
Workout:
A1: Bent over row x 12
A2: S/A Shoulder press x 12 each
B1: DB Reverse Fly x 12
B2: DB 1 Arm row x 10 each
C1: Lateral raise x 15
C2: Hammer curl x 15
C3: Front raise x 15