This was what my body needed after a tough week of training - just missed a perfect screen. Followed up the row with a lower body mobility session. 

10 mins @ 2:30 r18
rest 2:30
7.5 mins @ 2:25 r19
rest 2:30
5 mins @ 2:20 r20
rest 2:30
2.5 mins @ 2:15 r21

This routine is worth every moment you spend working on your spine, hips, glutes, groin, and lower back. Hold each stretch for 1-3 minutes per side.

Fragon
Lizard
Extended Arm Lizard
Frog