Warm Up:

3 Rounds

10 Rocket jumps + 10 side to side ski jumps

20 Alternating plank shoulder taps (tap same side shoulder)

10 Plank in and outs (plank, jump feet in, jump feet back out)

10 Scap pull-ups 

Conditioning:

Work x 3min, rest x 2 mins x 4 sets (20 mins)

AMRAP

10 Pullups/Ring Rows/Plank Supported Rows/arm

15 Pushups

35 Double Unders

Reset at the beginning of each interval. Goal is for all of the AMRAP’s to be about the same amount of work