@Skillday

Work on your weaknesses for 20-30min.

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

1) 5-10 Crossbody Hollow Pull-Down
2) 6+6 Single Leg Double KB Row
3) 5+5 Side Lying Shoulder Circles (both ways)
4) 5+5 Pistol on a Box
5) 20m Dumbbell Bear Crawl
6) Run 400m nose breathing only

RPE 2-3

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