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 flow each round or stick with the same)
2) 5-15 Strict Bar Dip
3) 10m Lateral Lunge (Cossack Squat) or Dragon Squat
4) 5-10 Rower Pike-Up
5) 10-15 Prone Trap Raises
6) 10-15 Parallette Passthrough
6) Row/Assault/Ski 30-40kcal or run 400m