@Skillday

Work on your weaknesses for 20-30min.

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

1) 7+7 Single Arm Ring Row, tempo 3010 (3sec down)
2) 5-10 HSPU (deficit)
3) 3-5 Banded Air Squat, tempo 5550 (5sec negative, 5sec hold at the bottom, 5sec up. Put a band between your legs)
4) 5-10 Crossbody Hollow Pull-Down
5) 3+3 Side Lying Shoulder Circles (both ways)

RPE 2-3

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