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Posted: March 13, 2018

Wednesday, 14th March

Unicorn Daily Challenge

Running

4 Rounds:
:20 seconds on, :20 seconds off
:40 seconds on, 40 seconds off
1:00 on, 2:00 off

Warm-up

15 Calorie Bike, Row, or Ski Erg
15 Air Squats
12 Calorie Bike, Row, or Ski Erg
12 Empty Bar Deadlifts
9 Calorie Bike, Row, or Ski Erg
9 Wall Squats (Video)

Walk through pace:
A) 5 Calorie Bike
B) 5 Deadlifts (light load) + 5 Pushups
C) 5 Calorie Bike
D) 5 Scap Retractions + 5 Kip Swings

Building to a moderate intensity:
A) 5 Calorie Bike
B) 5 Deadlifts (moderate load) + 2-3 HSPU or Pushups
C) 5 Calorie Bike
D) 5 Chin over Pull-Ups

Workout pace:
Building to a moderate intensity:
A) 5 Calorie Bike
B) 5 Deadlifts (working load) + 2-3 HSPU or Pushups
C) 5 Calorie Bike
D) 5 CTB Pull-Ups

Humble Pi

Alternating EMOM x 16 (4 Rounds):

A) 10/7 Calorie Assault Bike
B) 5 Deadlifts (225/155) + 5-7 Kipping HSPU
C) 10/7 Calorie Assault Bike
D) 10 CTB Pull-Ups