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) Hip Flow/Hip Flow 2.0/Lunge Flow/Thoracic Flow/Squat Flow
2) 2-5 Jefferson Curl
3) 5+5 KB Windmill
4) 1-3 Skin the Cat
5) 60-120sec Plank Hold, with variations
6) Single Arm Overhead DB Lunges