20 minutes, for quality:
30 seconds cat and cow stretch
30 seconds hollow hold
30 seconds reverse plank hold
5 candle sticks
10 shoot throughs
12-9-6 reps for time:
Strict pull-ups
Dumbbell front squats @50lbs per hand
*Post dumbbell weight and time to complete to comments
4:51 @ 50 lbsper hand
Second and third set of pull ups were hard AF