Flexibility

3×8 PVC Shoulder Raises, remember to not pull a Rudy and be sure that your arms are shoulder width apart.

Static Shaping

 3×0:30 On/0:30 Off Front Hold on Boxes

Set up the boxes the exactly same as you did for the back hold.  Lay facing the ground with your collarbones on one box and the front of your ankles on the other.  Work on rounding your thoracic spine towards the ceiling while maintaining the flat hips that we worked on earlier in the week.

Skills and Drills

 5x Straight Body Lever on Floor, work to 0:10 lower down.

 Conditioning

 For 4:00; 0:20 On/0:10 off Hollow Rocks