A) 3 rounds for quality of:
50m staggered kb/db OH/farmers carry (one held at side, one locked out overhead, switch at 25m)
10 tempo goblet squats (3 seconds down-3 seconds up)
15 banded good mornings (thicker band)
20 banded straight arm lat pull-downs (thinner band)
25 hollow rocks
B) “Helen”
3 rounds for time of:
400m run
21 American kb swings (53/35lb)
12 pull-ups
*15 minute time cap
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