Skillday

Work your Gymnastic weakness for 20min.

You can work only for one movement or take couple. Concentrate on the movement, not volume.

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

1) Flow and/or Glides (hip/ankle/lunge/thorax/thoracic glide, pick a different each round or stick with the same)
2) 5+5 Hanging Scapula Camshafts
3) Pistol Squat (you pick the rep scheme)
4) 3-5 Dragon Flag
5) 10-15 Scapula Push-Ups
6) 5+5 Single Leg Hip Thrust