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:

  1. The GPP Jumping Pullup
  2. How to do a Kipping Pullup
  3. This is going to be a ROUGH one on your hands today. Consider gloves or tape to prevent rips. 
  4. Don't be afraid of a little "monkey motion" on those bent rows today. "Little" is the word in focus here.
  5. If it is poor weather where you are, exchange the run for 8 min of intense cardio.
  6. 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.