Part 1 - 10 minutes, alternating 30 seconds of work and 30 seconds of rest. Each work period starts with a ladder buy in starting with one sit up, one push up and one squat the first work period, two sit ups, two push ups, and two squats the second work period, increasing by one rep for each movement each work period. After the buy in, complete as many reps of double unders as possible with the remainder of the 30 seconds of each round. Rest one minute then repeat with ring rows, ball slams, and mat nasties instead of sit ups, push ups, and squats. If you can't complete the ladder buy in, start the next work period at one rep for each movement. Score is total reps of buy ins and total reps of double unders. Part 2 - ladder of one sit up, one push up, and one squat in thirty seconds, increasing by one rep for each movement every 30 seconds until you can't complete the required reps in the time period. Rest one minute then repeat with ring rows, ball slams, and mat nasties.