Flexibility
4×0:20 Box Shoulder Stretch

Static Shaping
2×1:00 Arch Hold with PVC

2×1:00 Hollow Hold with PVC

Skills and Drills
3×6 Arch to Hollow Swing + One Kipping Pull-Up*
*As you finish the pull-up go immediately into another Arch to Hollow Swing without breaking rhythm. One Swing + Pull-up combo = 1, remember, we’re doing standard kips, not butterfly kips.