@Skillday

Work on your weaknesses for 20-30min.

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

1) 3-10 Russian Dip
2) 10+10 Banded Reverse Lunge
3) 5+5 Monkey Press
4) 5+5 KB/DB Squat Snatch (from hang)
5) 10-30sec GHD Supine Hold
6) Row/Ski/Bike 500-1000m