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Posted: July 24, 2018

Wednesday, 25th July

Unicorn Daily Challenge

MIDLINE

2 Sets:
Max Effort L-Sit Hold (on parallettes)
Rest 1:00 between

Followed by:
4:30 Plank*
Every 30s, rotate positions.
Position 1 – Elbow plank (belly facing floor)
Position 2 – Side plank (left)
Position 3 – Side plank (right)

Warm-up

500 Meter Light Row into…
2 Sets:
10 Sit-Ups
10 Supermans
10 Alternating Spiderman and Reach (Video)
10 Calorie Bike, starting slow and picking up gradually after 5 calories.

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

Fire Alarm

For Time: 
3 Rounds Bergeron Beep Test
50/35 Calorie Row
3 Rounds Bergeron Beep Test
50/35 Calorie Row
3 Rounds Bergeron Beep Test

1 Round of Bergeron Beep Test:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees