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Posted: June 15, 2017

Friday, 16th June

Unicorn Daily Challenge

10-9-8-7-6-5-4-3-2-1

Weighted Overhead Sit-ups (35/25#) <-- with a plate
Side Crunches (Double the reps, so 10 on each side, 9 on each, 8...etc.)
Push-ups

Warm-up

1:00 Slow Bike or Row
1 Round of Strict Cindy (5 Pullups, 10 Pushups, 15 Squats)
:40 Medium Bike or Row
1 Round of Strict Cindy
:30 Fast Bike or Row

200 Meter Jog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Strict Presses + Reach

5 Stiff-Legged Deadlifts

5 Front Squats

5 Push Presses

Strength: Stamina Squat

EMOM x 10 (5 Rounds):

Odd Minutes – 3 Front Squats @ 60% of 1RM Front Squat

Even Minutes – 6 Back Squats @ 60% of 1RM Front Squat

Bells and Whistles

21 KB Hang Squat Cleans (53’s/35’s)
21 Kipping Handstand Pushups
600 Meter Run
15 KB Hang Squat Cleans (53’s/35’s)
15 Kipping Handstand Pushups
600 Meter Run
9 KB Hang Squat Cleans (53’s/35’s)
9 Kipping Handstand Pushups
600 Meter Run