-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



-Strength-



AmRaP 20


200m Farmers carry


Holding a KB in each hand


70/53




-WOD-


For time : 10 minute cap


50-40-30-20-10


Air Squats

AbMaT Sit-ups


Post WOD


8 minutes


2 minutes each side

Quad smash

+

1 minute each side

Couch stretch