150117 Posted on January 16, 2015 by Kaitlin 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 Standard Kip (aka don’t butterfly) pull-ups with your legs STRAIGHT and TOGETHER the entire time. Share this:FacebookTwitter