A) 15x 30 seconds on 30 seconds off alt between (3 rounds):
1) L-seated db strict press with 1 sec pause at top of each rep
2) Strict toes to bar
3) Straight arm banded lat pull-downs
4) L side plank
5) R side plank
B) “Helena”
3 rounds for time of:
Run 400m
12 bar muscle ups
21 alt. db snatches (50/35lb)
*Modify to 12 chest to bar pull-ups or 12 chin over bar pull-ups
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