Skillday

Work on your weaknesses for 20-30min.

Start with Standing Banded Hip Flow. Test your air squat before and after.

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

1) 5-10 Arch to L-Sit
2) 5+5 KB Windmill
3) 5-10 Barbell SOTS Press, elevate heels if needed
4) 1-3 Skin the Cat
5) 10+10 Prone KB Row
6) 40m Prowler Push, low grip