Rowing: The Four Basic Positions

Workout of the Day
:05
5 sets of:
500m row at 70%
4 minutes rest between sets
Stick to 70% effort. Times for each interval should be consistent. 

:45
2 sets of 10 per arm:
quadruped reach and rotate

quadruped rotation with band assist

active open book

Post your scores to the Whiteboard.