45 minutes...or 4 punches!

Well....not really "free"....but it's that time again...you can win yourself some CF class punches....4 punches to be exact (I'll wait until you pick yourself up from the floor)...yes, that's 4 punches!!

It's a different twist on a Workout Challenge. You create a workout. Post it to comments. If Matt can't complete it in 45 minutes, you win 4 CF class punches.


Rules of engagement:
1) Make the exercises doable. Like a "Wall Ball Bench Press Suicide Get Up"....uh, no! But also, be creative and maybe show us something new!
2) Be reasonable. "500 Muscle Ups, 500 Burpess, Run to Blue Marsh" or "50 minutes of Double Unders"...Ha Ha that's so witty and clever that I forgot to laugh. Only serious inquiries. In fact, nonsense will COST you 4 punches! But also, be creative and maybe show us a different format or structure!
3) If running is included, just say # of laps (which would be the "400 lap") (like 2 laps, 4 laps, etc). If you say Hill Run, that's 1 mile, around brown building and parking lot, all the way to stop sign at top of hill intersection and back. Starting and stopping at CF door.
4) Do not include "warm up." This should be all "workout" time. Clock starts on 1st rep or at the door of CF for a run.
5) Write out your exercises and instructions (reps, sequence, rounds, etc) clearly in a Comment to this post.
6) Entries due by Thursday August 20.
(PS. Here's a clue...if you were going to say "Just do 12 Days of Christmas".... last time, Karate and I finished in about 39 minutes.).