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Posted: December 28, 2017

Friday, 29th December

Unicorn Daily Challenge

3 Rounds

10 Hip Extentions
15 GHD Sit-ups
20 Abmat Sit-ups

Warm-up

30 Seconds Single Unders + 300 Meter Row + 30 Seconds Double-Unders
1 Round of 10 Slow Air Squats, 15 AbMat Sit-Ups, 20 second deadhang hold of PU bar

3 Rounds:
3 Spiderman and Reach, each leg (Video)
5 Sit-Ups
3 Walkouts (Video)
5 Sit-Ups

Followed by…
5 Good Mornings + 5 Back Back Squats
25 Double-Unders
5 Stiff-Legged Deadlifts + 5 Conventional Deadlifts
25 Double-Unders
5 Medball Front Squats + 5 Wallballs
25 Double-Unders

Strength: Deadlift

3 Sets of 8:
Deadlift

Build to a heavy set of eight for the day. We are not looking to set a personal record today, or even allow our technique to slide at all in these sets. Given how this is a de-load week, we are looking to challenge ourselves with sound technique, and then move onto the conditioning.

Smooth Criminal

AMRAP 15:
60 Double-Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)