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Posted: February 12, 2018

Tuesday, 13th February

Unicorn Daily Challenge

With a 7:00 Clock:
Accumulate as much time as possible in an L-Sit on Parallettes.
*Every break, complete 10 GHD Sit-Ups

Warm-up

4 Rounds on the Bike, Rower, or Ski Erg (athlete’s choice):
:40s Slow, :20s Moderate
– After each round, complete:
3 Spiderman and Reach, each side (Video)
3 Walkouts (Video)
3 Scap Retractions on Rings
3 Strict Ring Dips

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

Bar Hopping

AMRAP 15:
15 Hang Power Cleans (135/95)
20/15 Calorie Assault Bike
15 CTB Pull-Ups
60 Double-Unders