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) Bridge Hold
3) 10+10 Bulgarian Split Squat Thruster KB/DB
4) 3-6 Jeffersson Curl
5) 1-8 Rope Pull-Up
6) Banded Core Hold 5sec
6) Row/Assault/Ski 30-40kcal or run 400m

RPE 2-3