gymnastics work
A. Complex x 5 times through, rest as needed between sets
3 ring swings
1 MU transition
3 sec low dip hold
1 kipping dip
3 sec support hold
**use a spotter here if needed
B1. HS (piked) hold on physic ball x 10 sec x 3-5
B2. BMU x 1 x 3-5
B3. P-lette Depth push ups x 5 x 3-5 sets  **as low as your
B4. P-bar body rows x 5 x 3-5 sets
+
5K row
rest 10 minutes
1 mile run
~keep HR in upper level of middle box from scoring here
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