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Posted: June 11, 2017

Monday, 12th June

Unicorn Daily Challenge

10:00 EMOM

Odd: Max Rep Abmat Sit-ups
Even: Max Rep Banded Good Mornings


3 Rounds:
1:30 Slow Bike or Row
1 Round of 5/10/15*
Round One – 5 Scap Retractions, 10 Pushups, 15 Air Squats
Round Two – 5 Kip Swings, 10 Pushups, 15 Dowel Good Mornings
Round Three – 5 Strict Pull-Ups, 10 Pushups,15 Dowel Overhead Squats

:45s second Samson Stretch each side

Followed by…
Snatch Barbell Warmup (empty barbell, all done with a snatch grip)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Presses
5 Stiff-Legged Deadlifts
5 Overhead Squats


7 Rounds:

10 Sandbag Reverse Lunges, 5 each leg (Zercher Carry)

10 Sandbag Power Cleans, 5 each shoulder

20 Lateral Hops over Bag (1 Jump = 1 Rep)

200 Meter Row

Rest 1:00 Between Rounds. Record total time (including rounds 1-6 rest periods).

*If class has more people than rowers, the second option is to run 200m*

**If there are not enough sandbags to accommodate class then you should use a single KB, weight 70/53**