⏱ 7AM BRV360 HIIT WORKOUT
Equipment: DB/ sandbag/KB
Warm-up:
Arm circles
Leg swings
Windmills
Hip flexor lunge
45/15
40/20
30/15
20/10 X 2
- Upright row
- Front squat
- Shoulder press
- Bent over row
- Squat hold
- Push up
- Sit up
- Clean & press
- Reverse lunge
- Plank
🏋️️ 8AM BRV360 CROSSFIT
WARM UP
- 10 Torso Rotations
- 10 Scorpions (5 e.s.)
4 Rounds
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- 5 DB Rows
- 5 DB Front Squat
- 10 Scapula Push Ups
- 20 Jumping Jacks
CONDITIONING
FOR TIME
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Buy in:
- 130 Air Squats
5 Rounds
- 8 Modified Pull Ups (Table/Parallette/Towel)
- 20 Power Cleans (BB/DBs/SDB e.s.)
- 20 Front Squats (BB/DBs/SDB e.s.)
Buy Out:
- 100 Sit-Ups
Time Cap: 40 Minutes
EQUIPMENT
- Dumbell
- Barbell
- Exercise Mat
💪 9AM BRV360 S&C
Warm up:
– Squat Stretch
– Band pull apart
– Walk outs
Workout:
A1: DB OHP x 10
A2: DB Squat Thruster x 10
A3: Push press x 10
B1: Devil press x 12
B2: Plank up x 12
B3: Russian twist x 12
EMOM
C1:12 push ups
C2: 12 crunches