A) One length each:
1/2 Gasser @ 50%
1/2 Gasser @ 75%
B) 20 minutes to work on two gymnastics moves of your choice for skill work.
C) 10 Minutes of Mobility of upper and lower body.
D) Run/row for 10 minutes. Set a pace that will allow you to move for 10 minutes straight. Work out the legs. Try to maintain a conversation pace for the entire time.