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Posted: August 28, 2017

Tuesday, 29th August

Unicorn Daily Challenge

5:00 of Double-Under Practice

Choose one of the following:
4 Sets of 50 Repetitions unbroken
5 Sets of 40 Repetitions unbroken
6 Sets of 30 Repetitions unbroken
7 Sets of 20 Repetitions unbroken
8 Sets of 10 Repetitions unbroken

Not for time, but aim to rest as little as needed between sets. Only count unbroken sets.

Warm-up

2 Rounds, building in intensity on the second round:
250m Meter Row, 10 Spiderman and Reach (5 each leg) (Video)
200 Meter Jog, 7 Walkouts (Video)
10 Calorie Bike, 5 Inchworms (Video)

Barbell Warmup – Empty Bar (Video)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Front Squats
5 Stiff-Legged Deadlifts

1 Round, at 75% intensity:
200 Meter Jog, 5 Calorie Bike, 5 Hang Power Cleans (first weight), 5 Burpees over Bar

ALL FOURS

“All Fours” Part #1
In a 4:00 Window:
400 Meter Run
15/12 Calorie Assault Bike
15 Hang Power Cleans (95/65)
Max Lateral Burpees over bar in time remaining.

Rest 4:00

“All Fours” Part #2
In a 4:00 Window:
400 Meter Run
12/9 Calorie Assault Bike
12 Hang Power Cleans (125/85)
Max Lateral Burpees over bar in time remaining.

Rest 4:00

“All Fours” Part #3
In a 4:00 Window:
400 Meter Run
9/6 Calorie Assault Bike
9 Hang Power Cleans (155/105)
Max Lateral Burpees over bar in time remaining.