Warm Up
100m Run
20 Curly Jeffs
10 Squats
10 Inch worm
10 Good Mornings
Strength
1RM Front squat
Metcon (30min)
"BLACKJACK"
For Time
30-1
push up
1-30
Squats
2min Rest when complete then AMRAP below remaining time
Core Torch
20 Butterfly Sit ups
20 Zombie Sit ups
20 Russian Twist
20 Plank Pull Throughs
Cool Down
Cobra
Down dog
Groin
Twisted Cross
Scorpion
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