Announcements: 
- All 18.1 scores need to be submitted by 8PM tonight. If you don't, you're out. As a matter of fact, stop what you're doing right now and fill out your score. Immediately. If you need to do the workout FOR THE FIRST TIME get in contact with me post haste. 


Warm-Up
2 Rounds (band around feet)
12 Glute bridges
12 Side steps (per side)
12 Air Squats
then...
6 Minute AMRAP
10 Cossack Squat (5 left, 5 right)
5 Ball slams
5 inch worm to burpee
(after 2 rounds, add the slam ball to your cossack squat)

Extra Hot
8 Rounds
20 seconds tuck crunch
10 seconds Tuck Hold
Goal: survival

Strength
3 Rep Max Front Squat
(each set must be 3 reps leading up to a top set)

Conditioning
5 Rounds: Every 2.5 Minutes
10 Burpees
15 Box Jumps (24/20)
Max Effort Wall Balls
45 seconds rest