B-WL 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