Warm-up - 335 double unders (or 1000 rope jumps)

Workout

10-8-6-8-10 reps per set of: 

pullups
bent rows AHAP

then, 

8 min cardio (1600 m row prefered)

Post weights of rows and consecutive strings of pullups to comments.


Daily Extras - Do the “Burpee Challege”

Rookies - 11 burpees
Experienced Peeps - 17 burpees
Vets - 23 burpees


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 good weather where you are, sub 8 min cardio for a run.

  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.  


#4 finally done! We’ve been saying we were going to meditate since NYD. Didn’t get around to it until after the 25th! Poor effort, Neil.

#4 finally done! We’ve been saying we were going to meditate since NYD. Didn’t get around to it until after the 25th! Poor effort, Neil.

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