WEEK 10: "Helen" (that's the name of the workout)

After running a hard 10k the other day, I wasn't sure I'd be able to do this workout. It was difficult (like most) but I completed it in decent time.

Three rounds for time:

Run 400 meters
45lb dumbell swing X 21 swings
12 pull-ups

TIME: 14.38 (inlcudes jog/walking to and from the gym and track- about 1.30)