Move

1) 30 Min. Time Cap
8 Rounds For Time
20 Skips
15 Sit Ups
10 Push Ups
500m Bike
1 Minute Rest

Train

1) Lost In Translation

5 Rounds For Time (30 Min. Time Cap)
40 Crossover Single Unders (each jump = 1 rep)
30 V-Ups
20 Hand Release Push Ups
1000/900m Bike

Stimulus

1) Big bodyweight workout with large sets. Take about a minute of practice on the skipping. V-ups should take roughly 1:30. Push Ups should be broken up right away into small sets to avoid failure in the later rounds. Bike will take roughly 2:00 and can be subbed for 500/450m Row or 400m Run.