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Flexibility
4×0:20 Box Shoulder Stretch, immediately follow last set with 8 PVC Shoulder Raises

Static Shaping
3×0:30 On/0:30 Off Front Hold on Boxes
photo 2-4
3×0:30 On/0:30 Off Back Hold on Boxes
photo 1-4

Skills and Drills
5x Straight Body Lever on Floor, lower down as slowly as possible
DEMO Goal = 0:10+ Descent

Conditioning
For 4:00, 0:20 On/0:10 Off Hollow Rocks