If you are like me, and need some help with some of the major components of CF like pullups, knees to elbows, and deadlifts, this might be for you. I was waiting at the doctor's office this week and found it in a Men's Health (I know, I know) magazine, and tried it today since it was a rest-day...took me 32 minutes, and left me pretty gassed. Scale it as you wish...
50 DL with 135 lbs.
50 box jumps, 24" box
50 floor wipers (grab a bar bell with two 25 lb plates, lay on the floor, hold it up in the bench press position, and touch your toes to the plates, rotating sides...good sub for kte, in my opinion)
50 single arm clean and press with 35 lbs.
Good workout, I think.