@Skillday

Work on your weaknesses for 20-30min.

3-5 rounds for quality, rest as needed, tailor the movements and reps if needed. Check the movement videos from gym library.

1) 10 [Banded SOTS Pull] (

)
2) 3-5 Arch to L-Sit
3) 30sec Wall Sit (loaded anyhow)
4) 5+5 Monkey Press
5) 10-20 Scapula Push-Up

RPE 2-4

Target: concentrate moving well and breathing through the workout. Make every rep perfect!