Warm-up - 335 double unders (or 1000 rope jumps)


10-8-6-8-10 reps per set of: 

bent rows AHAP


1 mile run

Post weights of rows and consecutive strings of pullups to comments.

Daily Extras - 

Rope Jumps and Mile as above.

Workout Notes:

The GPP Jumping Pullup
How to do a Kipping Pullup

This is going to be a ROUGH one on your hands today. Consider gloves or tape to prevent rips. 

Don't be afraid of a little "monkey motion" on those bent rows today. "Little" is the word in focus here.

If it is poor weather where you are, exchange the run for a high knees run with a band for resistance. 

If you did back work yesterday for shaping bias, swap today's workout with chest/shoulder shaping bias. Begin with the rope jumps and finish with the run as Rx.  

Many of you have written in with questions on the shaping bias. I began crafting a written response and it turned into an epistle. I hated it. Am making a video response instead. Give me a couple of days to edit.  


If you are super flexi and didn't get much out of those straight leg DLs the other day ... remember this mod.