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Posted: March 20, 2018

Wednesday, 21th March

Unicorn Daily Challenge

5 Rounds: 
1:40 On / :20 Seconds Off

Warm-up

15 Calorie Bike, Row, or Ski Erg
1 Round of: 5 Strict Pull-Ups, 10 Pushups, 15 Sit-Ups
12 Calorie Bike, Row, or Ski Erg
5 Walkouts (Video)
9 Calorie Bike, Row, or Ski Erg

Walk through pace:
A) 5 Calorie Row
B) 5 Empty Bar Sumo Deadlifts + 5 Hang High Pulls
C) 5 Scap Retractions
D) 5 Pushups + 5 Air Squats

Building to a moderate intensity:
A) 5 Calorie Row
B) 7 Empty Bar Sumo Deadlift High Pulls
C) 7 Kip Swings + 1-2 Strict Pull-Ups
D) 5 Slow Burpees + 5 Box Jump + Step Downs

Workout pace:
Building to a moderate intensity:
A) 5 Calorie Row
B) 5 Sumo Deadlift High Pulls
C) 5 CTB PU
D) 3 Burpee Box Jump Overs

High Roller

Alternating EMOM x 16 (4 Rounds):
A) :50s Row
B) 10 Sumo Deadlift High Pulls (95/65)
C) 9 CTB Pull-Ups

D) 8 Burpee Box Jump Overs (24/20)