Basic Training Checkout

So I started CF about a month ago, and did the following as a baseline workout (well, I TRIED to):

500m row

2 rounds of:

25 air squats

20 situps

15 pushups

10 jumping pullups

5 burpees

I finished 1 round of the 2 with a time of 5:35, and was about to faint so the coach called it a day.

One month later, we had to do a "checkout" session where I do the same baseline workout to see how I improved. This time, I managed a time of 4:15 after 1 round, and a 6:57 total.

I guess it works! Metcon anyway.