10 Rounds

20 Double Unders

3 Strict Pull Ups

6 Push Ups

12 Sit Ups

20 Double Unders

1 Minute Rest

*25 Minute Cap

Each round is a sprint-pace


We don’t want you at the jump rope for more than 20 seconds per trip, so if you want to work on DUs, cap yourself at 20 seconds of work per. The 3-6-12 should be capable of being finished under 1:00 pre-workout. If not, try to scale a bit so you can attack each interval HARD.