Wednesday March 3rd

Written By Mark Messer

Warm up - couch stretch (60 sec each), pigeon stretch (30 sec each), 2 rounds of: 1:00 bike erg (w/hip circle on) + 15 air squats + 10 single leg glute bridge (each leg) + 10 shoulder rolls + twisted cross stretch (30 sec each)


4 Rounds

15 Bar Facing Burpees

50’ Handstand Walk

25 Wall Ball 20/14#

20 DB OHS 50/20

15 Bar Facing Burpees

50’ Handstand Walk

5 Squat Cleans 75% for reference

*Rest 2 minutes after each round! 

Mark Messer
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Thursday March 3rd

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Tuesday March 2nd