@Skillday

Work on your weaknesses for 20-30min.

3-5 rounds for quality, rest as needed, tailor the movements and reps if needed. Check the movement videos from gym library.

1) 5 False Grip Walk-Ins, 3sec pause at the top video
2) Wall Climb video + 10-20 Wall Facing Shoulder Taps video
3) 5+5 Goblet Lateral Lunge video
4) Practice backward double unders/single unders for 60-120sec
5) 500m Row, nose breathing only

RPE 2-4

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