@Skillday

Work on your weaknesses for 20-30min.

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

1) 3-5min Monostructural (run, row, ski, bike…)
2) 20m “animals” (gymnastic movements of your choice)
3) 3-8 Strict Chest to Rings Pull-Up (use false grip)
4) 5 Pike Push-Up
5) 10-15 GHD Hip Extension
6) 3-5 Man Maker

RPE 2-3

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