10-8-6-8-10 reps per round of BB bent rows (heavy)
3 min plate switches (4" platform) 
5 sets of 20 Aussie pullups
3 min stationary side hops R (4" platform)
5 sets of 15-20 shoulder shrugs 15/20
3 min stationary side hops L (4" platform)

Post weights used and failure points from the shoulder shrugs to comments.

Workout Notes:

  1. Monkey Motion? (Musings by Neil) 
  2. Do lifting segments in straight sets.
  3. If needed, use monkey motion for rows and Aussies.
  4. You may count switches and side hops toward your cardio.
  5. The weights suggested for shrugs will be too light for some. 

NDaily Extras - 3 rounds for time:

20 KB swings 25/35
20 KB clusters 25/35
20 KB swings 25/35

Post time to comments.

Ashley and Jess tearing up the beaches in Puerto Vallarta! I'd recognize a GPP body anywhere in the world. 

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