Flexibility
Thoracic Spine Barbell Stretch 4×0:20

Drive your armpits towards the ground, trying to keep your head neutral.

Static Shaping
1:30 Handstand Hold

Skills and Drills
4×30′ Seal Walk DEMO

Conditioning
For 4:00, 0:20 Hollow Rocks/0:10 Rest Holding PVC
For 4:00, 0:20 Arch Rocks/0:10 Rest Holding PVC