Skillday

Work your Gymnastic weakness for 20min.

You can work only for one movement or take couple. Concentrate on the movement, not volume.

3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) Flow (hip/ankle/lunge/thorax, pick a different flow each round or stick with the same)
2) 5-10 Passthrough (Parallettes/KB)
3) 5+5 Hanging Scapula Camshafts
4) 10m Dragon Squat
5) 10-15 Double KB Snatch (from hang)
6) 3-6 Jefferson Curl