B-MG 063

20 min of Crossfit!

20 sec of effort and 40 sec of rest

4 rounds of:

- Goblet squat 20s effort / 40s of rest

- Knees up 20s effort / 40s of rest

- Burpees 20s effort / 40s of rest

- Box jumps 20s effort / 40s of rest

- Push ups 20s effort / 40s of rest

   

Lat Pulldown: Slow execution

- 3 x 10-12 reps at 70-110lbs

Wide Grip behind the neck

- 3 x 8-10 reps at 50-80lbs

    

Abs finisher:

- Longest Front plank possible

- 1 min Superman plank

- 100 reps Upper abs touch your knees