For time:
3 Bike Calories
6 Double Unders
6 Bike Calories
12 Double Unders
9 Bike Calories
18 Double Unders
12 Bike Calories
24 Double Unders
15 Bike Calories
30 Double Unders
18 Bike Calories
36 Double Unders
21 Bike Calories
42 Double Unders
24 Bike Calories
48 Double Under
Goal: Sub 12 min

Post Work
Complete as many rounds as possible in 6 mins of:
10 Landmine Rotations, pick load
10 Kneeling Banded Crunches
10 Back Extensions