100 rope jumps
25 situps
3 s of 10 r of progressively heavier power clean work

5-5-3-3-2 reps of:

Power Cleans AHAP


3 attempts at a PR of 500 m row.  

Rest as needed between all sets of exercise today. 
Post weights of power cleans and all 3 row attempts to comments.

21 Day Extras - 4 rounds of:

20 stab front raise 15/20
20 stab cross body curls R 15/20
20 stab cross body curls L 15/20

Try not to touch down during the switch between R & L curls. It'd be cool to see you go from seated to standing without touching down. Haha. Don't lose a collar bone over trying though. 


Excited to be spending the week with Antonio Tellez & our new GPP family in Merida Mexico. I'll keep you updated on the haps throughout the week. Need you to keep me up on the haps at home by posting daily!