Daily Extras -
Rope Jumps and Mile as above.
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.