@Skillday

Work on your weaknesses for 20-30min.

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

1) 10-20 Flutter Kicks
2) 3-10 Pike Push-Up
3) 20m Sandbag Carry
4) 10+10 Single Arm Ring Row
5) GHD Hip Extension (load with empty barbell)
6) 10+10 Banded Reverse Lunge