10-8-6-8-10 reps per round of BB bent rows (heavy)
3 min plate switches (4" platform) 
5 sets of 10-15 DB biceps curls (strict) 15/20 ea. 
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. Switches too easy? Weight them 10/15 
  5. The weights suggested for shrugs will be too light for some. 
  6. Yep, it's a pulling week. If your back is sore from those deads and snatches yesterday, sub bent rows for lat pull-downs with a band

CB & sons + father out Using Their Fitness @ Many Pools hike ZNP.