MOBILITY & WARM UP
400-300-200-100 Meter Run
After each set:
10 Hollow Body Rocks
10 Superman
5 Inchworms
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
5 Slow Wall Squats

CONDITIONING

“SŁOWIK”

AMRAP (with a Partner) in 26 minutes

26 Sand Bag Shoulder-to-Shoulder #30/20 / Toes-to-Bars

2,500 meter Row

20 Sand Bag Bear Hug Squats #30/20 / Pull-Ups

80 Burpees Over Odd Object (shared)

Wear a Weight Vest #9/6

On a 26-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written. One round consists of Partner A working on the 26 Odd Object Shoulder-to-Shoulder while Partner B works on the 26 Toes-to-Bars (switch as necessary). Then perform the 2,500 meter Row together. Then Partner A works on 20 Odd Object Squats while Partner B works on 20 Pull-Ups (switch as necessary). Finally, 80 Burpees Over Object (split between partners, one working at a time).