Move

30 Min AMRAP:

600/500m Bike
12 Abmat Sit-ups
4 Seated Rope Climbs
1 Min Rest

Train

“Sitting Room”

8 Rounds For Time (40 Min Cap):
400m Run
25 Abmat Sit-ups
2 Rope Climbs @ 15’
1 Min Rest

Stimulus

Looking to maintain a steady pace throughout this workout, with the run taking 2-2.5 mins, sit-ups under 1 min, rope climbs under 1 min, followed by a 1 min rest. Shorten the distance on runs and height of rope to maintain under 5 mins a round (with rest)