September 2 2015

Connectivity for the kip butterfly:

:20 thoracic stretch on rings in pairs x3 then:

2x :40 hollow hold on hands then:

One round of tabata; arch to hollow to v up.


5 x 5 kipping pullups or butterflies

warm up for D/l

A1.Deadlifts beg 1×5 int 5×1

A2. bent over bb row 5 x 5 under hand grip



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