Warm-up -

Complete 4 rounds of:

250 m arms only row
15 planking pull downs R M/H
15 planking pull downs L M/H
rest 1 min

Workout -

5 rounds of

10 BB bent rows (heavy)
20 Aussie pullups
burnout set of shoulder shrugs 25/54 ea. 
rest 2 min

Post weights used and # of reps on burnouts to comments.

 Daily Extras - 

Take a stab at beating OK-T's rope jumping record. If you fail, spend 10 earnest minutes jumping rope.

Record pictured below.