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Posted: January 22, 2018

Tuesday, 23rd January

Unicorn Daily Challenge

Athlete’s choice on equipment:
Bike (preferable), Row, Run

With a continuous running clock:
5:00 On, 2:30 Rest
4:00 On, 2:00 Rest
3:00 On, 1:30 Rest
2:00 On, 1:00 Rest
1:00 On

Not for score, but for pacing effort.
The aim is to become a touch faster after each interval, as the time domain drops.

?Warm-up

2:00 Light Row
3 Rounds:
3 Spiderman and Reach, each side (Video)
3 Walkouts (Video)
3 Wall Squats (Video)

1 Round:
10 Slow Air Squats
5 Strict cv
5 Empty Bar Front Squats
5 Box Step-Up, step-downs
5 Kettlebell Swings (light)

Rest ~1:00

1 Round:
5 Medball Thrusters
5 Kip Swings
5 Empty Bar Thrusters
5 Box Step-Up, step-downs
5 Kettlebell Swings (light)

Rest ~1:00

1 Round:
5 Wallballs
5 Pull-Ups
5 Thrusters (medium weight)
5 Box Jumps
5 Kettlebell Swings

Opening Day

For Time:
21-15-9:
Wallballs (20/14)
Pull-Ups
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)