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Posted: April 9, 2018

Tuesday, 10th April

Unicorn Daily Challenge

On the Minute x 12 (3 Rounds):

Minute 1 – 35% of Max Set

Minute 2 – 30% of Max Set

Minute 3 – 25% of Max Set

Minute 4 – Rest

Repeat this cycle two more times through, for a total of 3 rounds.

Warm-up

200 Meter Run
Quad Stretch
Knee To Chest 
Straight Leg Kicks
Side Lunge 
Walking Samson 
Walking Spiderman 
Inchworms 
3 Air Squats + 1 Broad Jump
High Knees 
Butt Kickers

Movement Prep

10 Second Dead Hang 
10 Scap Pull-ups 
5 Kipping Swings 
1-3 Strict Pull-ups or Ring Rows 
3 Pull-ups

Movement Prep

2 Rounds: 
10 Bunny Hops (In Place)
5 Bunny Hops (Moving Forward) 
100 Meter Run

With Lighter Weight

5 Kettlebell Deadlifts 
5 Russian Swings 
5 Full Swings

1 Round

200 Meter Run 
10 Kettlebell Swings (Lighter Weight) 
5 Pull-ups

Build to workout weight

1 Round

100 Meter Run 
5 Kettlebell Swings (Workout Weight) 
5 Pull-ups

HELEN

3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups