Every min for 24 minutes (6 rounds)
min 1 - Air bike x 12/10 calories
min 2 - double unders x 40-50 reps (max 40s work)
min 3 - wall ball shots x 12-15 reps @20/14 lbs
min 4 - rest
perform this workout with 80% effort, yesterday was rough day so today we dont want to push all out.

On air bike, give first few seconds a bit "sprint" then settle to mod/fast pace
try to get double unders unbroken, you should have about 15-20 seconds rest before starting them
wall ball unbroken sets and you can use that "butterfly swing" on hands on each rep to relax your shoudlers