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DAREBEE Workout: What it Works
Confessors require agility, speed and razor-sharp reflexes. Mere muscle bulk will not do here. You need tendon strength and muscle density. A body that is balanced and capable. You need to be able to 'dance' through your routine rather than power through it. This workout works the parts of the body that will help you do just that. It is intended to give you control and it allows you to become more powerful by linking up different muscle systems. 
Extra Credit: 30 seconds rest between sets.