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 (hip/ankle/lunge/thorax, pick a different flow each round or stick with the same)
2) 10-20 Thoracic Glide and/or thoracic circles
3) 5+5 Lateral OHS
4) 10 Cuban Press
5) 3-5 Jefferson Curl
6) 30-60sec Active/Passive Hang