AA-MG 063

 

20 min of Crossfit!

30 sec of effort and 30 sec of rest

4 rounds of:

- Goblet squat 30s effort / 30s of rest

- Knees up 30s effort / 30s of rest

- Burpees 30s effort / 30s of rest

- Box jumps 30s effort / 30s of rest

- Push ups 30s effort / 30s of rest

   

Lat Pulldown: Slow execution

- 3 x 10-12 reps at 100-140lbs

Wide Grip behind the neck

- 3 x 8-10 reps at 80-120lbs

    

Abs finisher:

- Longest Front plank possible

- 1 min 30 Superman plank

- 100 reps Upper abs touch your knees