Skillday

Work on your weaknesses for 20-30min.

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

1) Flow of your choice (frog/hip/ankle/thoracic…)
2) 10-20 Parallette Passthrough
3) 1-3 Gymnastic Ring Kip
3) 10-20 Hollow Pull-Down
4) 6+6 Single Leg Hip Thrust
5) 5-20m Handstand Walk or Handstand 360 on a box
6) 20-40m Slamball/Sandbag Walk (in front of body)