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Posted: June 8, 2017

Friday, 9th June

Unicorn Daily Challenge

10:00 EMOM

Odd: 30second D-Ball Hold (bear hug a heavy slam ball)

Even: 30second Hollow Hold

Warm-up

1:00 Slow Bike or Row
5 Scap Retractions + 7 Pushups + 10 Warrior Squats
:40 Medium Bike or Row
5 Strict Pull-Ups + 7 Pushups + 10 Air Squats
:30 Fast Bike or Row
(Empty Barbell) 3 Front Squats + 3 Strict Presses + 3 Thrusters + 3 Kipping Pull-Ups

Rest 1 – 2 Minutes

1 Round, at 60% intensity:
200 Meter Row
10 Thrusters
5 Pull-Ups

JACKIE

1,000 Meter Row
50 Thrusters (45/35)
30 Pull-Ups

Stamina Squats

EMOM x 12 (4 Rounds):

Minute 1 – 4 Front Squats @ 60% of 1RM Front Squat

Minute 2 – 8 Back Squats @ 60% of 1RM Front Squat

Minute 3 – Rest