3:00 minutes of rope warm up. If you are still working on Double Unders take this time to practice. If you are proficient in dubs do 3 max unbroken sets.
3 Rounds Not For Time
10 Air Squats
At 3…2…1…Go! You will start with 50 Double under and then Ab Mat Sit Ups. After that, you will do 40 of each movement. Then, 30 of each, 20 of each, and then 10 of each. Your score is the time it takes to complete all the reps.
This is a print. It's a very short workout and you should have the gas pedal to the floor the whole time. If any of these movements slow you down you should scale it down to something that you can perform quickly.
Scales and Mods
If Double Unders are not something you are proficient at go ahead and scale down to Single Unders at a 2 to 1 ratio. Or you can lay something on the ground and do lateral hops over it. If you pick this option do the reps at a 1 to 1 ratio.
Let's get it!