Sorry for the early post holmses. I'm going to be out of town tomorrow & wanted to get it up to hear about your love affairs with Helen. She is one sweet lady.
Goal for the workout: Review the time of your last workout and set a goal for this one.
Warmup: Stretch 10 Minutes
3 rounds for time of...
400 Meter run
21 Kettlebell Swings 53# (24Kg)
12 Pull Ups
This is an incredibly intense workout that should leave you completely spent. Make sure to keep your form under control.