Move

30 Minute AMRAP:

200m Run (Or 600/500m Bike)
20 Strict Knee-raises (or Abmat Sit-ups)
10 Elevated Push-ups
30 Single Skips (Or 1 Min DU Practice)

Train

“Waiting List”

3 Rounds (30 Minute Cap):

800m Run
50 Sit-ups
30 Push-ups
100 Double-unders

Stimulus

Runs will take 3-5 minutes, sit-ups 1.5-2 mins, push-ups 1.5-2 mins, skipping 1-3 minutes. Alternatively you can halve the volume per set and double the rounds