2 minutes row + 2 minutes flow for 28 minutes

Row at 70% effort. Keep strokes per minute <25. Focus on breathing and long powerful pulls

Yoga Flow

20 seconds on each movement back to back

1) Reach up and back to Toe Touch

2) Up Dog to Down Dog Flow

3) Alternating Cossack Squats

4) Side Plank Right

5) Side Plank Left

6) Transition back to Rower

15 minutes mashing