Warm Up:
:15 JJ
:15 Med Ball Cleans
:15 Down Dog Toe Touches
:15 Lunges x4
:12 Superman Hold
:12 Hollow Hold
X4
Strength:
Est 1RM FSQ
20mins
“Prancer”
100 ASQ
25 Strict pull ups
75 ASQ
20 Strict pull ups
50 ASQ
15 Strict pull ups
-FT-
Extras:
2×20 Rear Delt Db raise
1×100 banded Face pulls