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Posted: January 8, 2018

Tuesday, 9th January

Unicorn Daily Challenge

4 Sets, Not for Time:

20 Weighted AbMat Sit-Ups
8 Glute Ham Raises

Warm-up

1 Round, at low intensity:
15 Calorie Row
12 Calorie Bike
9 Shuttle Runs (10m)

2 Rounds:
:20s Single Unders
3 Strict Pull-Ups, 6 Pushups, 9 Air Squats
:20s Single Unders
15 AbMat Sit-Ups

3 Rounds:
5 Calorie Row, 5 Calorie Bike, 5 Shuttle Runs (10m)
Rest ~1:00 between efforts, gradually building from a low intensity to workout pace.

Handstand Push-ups

6 Rounds of a 1:00 Window:

10 Abmat Sit-Ups + Max Kipping Handstand Pushups in time remaining.
Rest :30s between each round.

Score is your *lowest* round of kipping handstand pushups across all rounds.

Tri Sprint Intervals

5 x 4:00 On / 4:00 Off:

30/20 Calorie Row
20/14 Calorie Assault Bike Bike
Max 10 Meter Shuttle Sprints in time remaining.

Each time you move cone to cone (1 length, or 10 Meters), this counts as 1 rep. This is the scored portion. Add the total from all five rounds together.