COACHES WARM UP
GYMNASTIC GOAT #2
5 sets of 80% Max
WOD
0:00 - 12:00min
5 rounds of:
9 Deadlifts - 100/70kg
12 Burpees over the Bar
100m Run
12:00 ->
3 rounds of the super set:
20 Weighted Sit up - 15/10kg
40 - 60 second Plank
*Take 1 1/2 - 3 minute rest between sets