150110 Posted on January 9, 2015 by Kaitlin Flexibility 3×8 PVC Raises DEMO Static Shaping 2×1:00 Arch Hold with PVC 2×1:00 Hollow Hold with PVC Skills and Drills 4×8 Arch to Hollow Swings + One Kipping Pull-Up in the same rhythm as your swings DEMO Share this:FacebookTwitter