Believe, Become, Belong
Member Login  ph: 985.801.0500
Posted: November 30, 2017

Friday, 1st December

Unicorn Daily Challenge

Accumulate 2:00 in an L-Sit
*Every break, complete 7 Kipping Handstand Pushups

Warm-up

Tempo Bike (or row) – 4 Rounds of :50s light, :10s “fast”

5 Walkouts

5 Air Squats

10 Barbell Good Mornings

5 Romanian

5 Deadlifts

10 Push-ups

Strength: Deadlifts

We are looking to start with the bar just below the knee-cap.

7 Sets of 2 Deadlifts every :90 seconds.

Set #1 – 65% of estimated 1RM DL
Set #2 – 70% of estimated 1RM DL
Set #3 – 75% of estimated 1RM DL
Set #4 – 80% of estimated 1RM DL

Sets #5, 6 and 7 – Increase by feel. We can stay at 80%, or choose to climb in our final three sets.
Purely for tracking below, enter your final completed set.

Tsunami

On the 4:00 x 5 Rounds:

21/15 Calorie Row
12 Deadlifts (185/135)
9 Barbell-Facing Burpees

Score is our slowest time across all (5) rounds.