Believe, Become, Belong
Member Login  ph: 985.801.0500
Posted: June 19, 2017

Tuesday, 20th June

Unicorn Daily Challenge

2,000 Meter Tempo Row. All intervals flow directly into the next without a break in between.

0-500m @ 2K Pace + 10
500-1000m @ 2K Pace + 4
1000-1500m @ 2K Pace + 10
1500-2000m @ 2K Pace

Warm-up

500 Meter Light Row into…
3 Rounds:
10 Hollow Rocks 
10 Superman Rocks

5-4-3-2-1:
Spiderman and Reach, each leg
Inchworms 

Gymnastics

Minutes 0:00 – 5:00:
3 Pausing Strict HSPU (pause for 2s with head on floor) -or- 1 Wall Walk  
3 Pausing Strict Pull-Ups (pause for 2s with chin over bar)

Minutes 5:00 – 10:00:
10 Second Ring Support Hold 
5-10 Inverted Barbell Row (1 second pause)

Minutes 10:00 – 15:00:
6 Strict Toes to Bar (or as high as we can)
3 Inchworms

Wall Walk Modifications – 10 second Handstand Hold, or 6 Box Shoulder Taps
Pausing Strict Pull-Ups – Band as required.
Strict Toes to Bar – Bring our legs as high as we can without kipping, and pause there for a full 1-count per repetition.

Down Swinging

For Time:

25/20 Calorie Assault
800 Meter Run
30 Kettlebell Swings (53/35)
20 Barbell-Facing Burpees