A. For 10 min.:

30 sec. Russian KB swings (light)

30 sec. Lat activations on the bar

30 sec. Jumping lunges

30 sec. Jogging on the spot

 

B. "HELLen"

Every 4 min. for 24 min.:

1 Round of Helen as fast as possible

400 m (350 m) Run

21 KB swings

12 Pull-ups

 

C. 3 Rounds for quality:

30 sec. Hollow hold

30 sec. Rest

30 sec. Arch hold

30 sec. Rest

30 sec. HS hold

1 min. Rest