-Warm Up-

2 rounds

5 windmills each side light weight

10 deadbugs (head on the ground)

5 suitcase deadlifts (on the 2nd round use workout carry weight)

30 sec bottom of the squat hold

5 Glute bridges


AmRaP 20

200m Farmers carry

Holding a KB in each hand



For time : 10 minute cap


Air Squats

AbMaT Sit-ups

Post WOD

8 minutes

2 minutes each side

Quad smash


1 minute each side

Couch stretch