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Posted: April 10, 2018

Wednesday, 11th April

Unicorn Daily Challenge

4 Sets of 6 Repetitions
Same weight across all four sets. All repetitions taken from the rack.

Warm-up

:30 Seconds

Easy Bike 
Active Spidermans

Medium Bike 
Push-up to Down Dog

Faster Bike 
Air Squats

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Banded Walks – 2 Rounds: 10 Steps Each Direction + 10 Air Squats

Movement Prep 

5 Pausing Back Squats

Movement Prep

3 Deadlifts 
3 Deadlift-Shrugs 
3 Front Squats 
3 Pull Unders 
3 Medicine Ball Squat Cleans

Strength: Back Squat

15:00 to build to a Heavy Set of 5

“Elbow Grease”

Alternating On the Minute x 14 (7 Rounds):
Odd – 14/10 Assault Bike
Even – :30 Seconds Max Medicine Ball Squat Cleans (20/14)