Move

30/24 Cal Echo Bike
30 DB Hang Snatches (5/side, alternating)
30 Abmat Sit-ups
30 Single DB Reverse Lunges
30 Abmat Sit-ups
30 DB Hang Snatches
30/24 Cal Echo Bike

*30 Single-Unders between each movement

Train

For Time (30 Min Cap):

40/32 Cal Echo Bike
40 DB Hang Snatches (5/side, alternating)
40 Abmat Sit-ups
40 Single DB Reverse Lunges
40 Abmat Sit-ups
40 DB Hang Snatches
40/32 Cal Echo Bike

*40 Double-Unders between each movement

Stimulus

Biking will take 3-4 minutes, snatches are to be one 5 at a time on one side before switching sides and will take up to 2 minutes, sit-ups 1-1.5 minutes, lunges 1.5-2 minutes. Skipping should take less than 1 minute each time, you can practice double-unders here or reduce volume. Total of 7 sets of double-unders