@Skillday

Work on your weaknesses for 20-30min.

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

Practise Ice-Cream Maker for 10-15min (rings or bar)

1) 1-3 Skin the Cat
2) 10-20 Scapula Push-Ups
3) 10-20 Bar Hanging Hip Touches
4) 5-10 Rower Pike-Up
5) 5+5 Single Leg Hip Thrust
6) 20-50cal row/bike/ski