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 in each round or stick with the same)
2) 10 Double Banded Passthrough
3) 3-5 Jefferson Curl
4) 5+5 KB Windmill
5) Banded Core Hold
6) Row/Assault 20-40kcal with easy pace