1:00 hollywood stretch
1:00 Pigeon pose
1:00 Happy baby
1:00 samson stretch This is a great video explanation (http://www.youtube.com/watch?v=lQhBLId_y6s)
Strength (please Video):
Dumbbell Bench press 3 sets at 30# for 4
single arm hang power snatch 20# dumbbell
Bar dips (if no bars are available bench dips)
20lb db was pretty easy actually. Can't tell if they were taking it easy on me or just messing with me...I think the answer is "yes".
1:00 lacrosse ball in lats
1:00 lacrosse ball in pecs
2:00 lacrosse ball in glutes
max L sit hold on pullup bar
12/16/12/17/17 Those are seconds.....in case you actually needed to be told...