Warm up

Jump Rope - 2 min unbroken

5-4-3-2-1

Hindu Push-ups
Wall/Pole Squats
Scorpians

Hump Day with Barbara

5x
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats

** Rest 3 Min Bewteen Rounds

This was a wakeup call, I am 6 workouts into CF and this wrecked me... By the end of RD2 coach let me know he wanted me to only finish 3 rounds... I did 3 rounds in 31:52... so hard... dry heaves... seeing stars... Instead of doing the humping, I got humped... I will get my revenge someday sooner then later! Top guy in the class did 5 rounds in 37:30.. Top girl was 36:00..