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Posted: April 2, 2018

Tuesday, 3rd April

Unicorn Daily Challenge

Rest time is equal to work time.

1 x 1,000m Run
2 x 600m Run
4 x 200m Run

Warm-up

3 Round:
1:30 Light Row
5 Hand-Release Pushups
10 Slow Air Squats
:30s Alternating Warrior Squats (Video)

2-3 Strict Pull-Ups + 5 Kip Swings + 3 Wall Squats (Video)
5 Kipping Pull-Ups + 3 Wall Squats (Video)
5 Toes to Bar + 3 Wall Squats (Video)

Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Gymnastics Test

Benchmark Testing #1
Establish a Max Set of Strict Handstand Pushups

Benchmark Testing #2
Establish a Max Set of Strict Pull-Ups

Life Alert

“Life Alert” Part #1
AMRAP 4:
27/21 Calorie Assault Bike
21 Toes to Bar
15 Power Cleans (115/80)

Rest 4:00

“Life Alert” Part #2
AMRAP 4:
24/18 Calorie Assault Bike
18 Toes to Bar
12 Power Cleans (135/95)

Rest 4:00

“Life Alert” Part #3
AMRAP 4:
21/15 Calorie Assault Bike
15 Toes to Bar
9 Power Cleans (155/105)