Monday GS&C
3 rounds for quality of:
15 Lat Pull Overs
25 Banded Upright Rows
Workout
0-5 mins:
3 MIN: max reps Goblet Box Step-ups
Sprint, 100 m
— then —
5:00 – 10:00
3 MIN: max reps Sit-ups,
Sprint, 100 m
— then —
10:00 – 15:00
3 MIN: max reps Push-ups
Sprint, 100 m
— then —
15:00 – 20:00
3 MIN : max reps Up Down Box Jumps
Sprint, 100 m
Coaching Note: for each section athletes will do a 3 MIN amrap and at the end of that 3 MIN got straight into a 100m sprint, once sprint complete they will rest the remaining of the 5MIN interval… see BTWB app if this isnt clear