Bring those RUNNING shoes today!
Gymnastics 15 Minutes:
Strict Weighted Ring Dips OR Negatives - 3 - 5 sets of 5 reps for a Max Load. NO kipping whatsoever. If you're doing the Negatives, don't use a band, and try to take at least 5 seconds on your descent, for each rep.
Partner 5k Run
*You and a partner will run 5k; you may break up the work between you however you like.
**20 Minute Cut-off**