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) 3 rounds For Quality:
20 Beat Swings
1 minute holding the bottom of your dip
(Goal is to maintain hollow position throughout this entire sequence)
D) 10 minutes of mobility. Focus on chest and hip mobility.