Friday April 9th Apr 9 Written By Mark Messer Warm up/mobility - Spiderman stretch, elevated pigeon, squat hold, 500m row easy, 10 Russian KBS, twisted cross pec stretch, roll into workout…5 Rounds3:00 Row (Easy/Moderate) 10 OHS #155#1101:00 Row (Hard)*Rest 2:30 between rounds Mark Messer
Friday April 9th Apr 9 Written By Mark Messer Warm up/mobility - Spiderman stretch, elevated pigeon, squat hold, 500m row easy, 10 Russian KBS, twisted cross pec stretch, roll into workout…5 Rounds3:00 Row (Easy/Moderate) 10 OHS #155#1101:00 Row (Hard)*Rest 2:30 between rounds Mark Messer
