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Posted: May 29, 2017

Tuesday, 30th May

Unicorn Daily Challenge

Grab a partner and do 30 synchronized burpees

Warm-up

500 Meter Light Row into…
3 Rounds:
10 Hollow Rocks
10 Superman Rocks
5-4-3-2-1:
Spiderman and Reach, each leg
Inchworms
Empty Barbell Stiff Legged Deadlifts
Empty Barbell Good Mornings

"Drop the Hammer"

On the 0:00
For Time:

21-15-9

Deadlifts (225/155)
Assault Bike Cal

*Goal is to have a weight on the deadlifts that you are confident you can cycle those first 21 reps unbroken*

then we rest until the 25:00 mark on the clock

On the 25:00

"Midline"

Alternating EMOM x 12 (4 Rounds):
Minute 1 – 50 Double-Unders (or :40 of work)
Minute 2 – 15 Weighted Abmat Situps (15/10# plate)
Minute 3 – 18/14 Calorie Row (or :50 Max effort if we have trouble clocking calories)