Workout of the Day:
Alternate 100 meter rows with a partner or two at a light to medium pace focusing on the mechanics in the attached videos
Dynamic mobility set 2
5×500 meter row
rest as needed between efforts
*During rest periods perform a couch stretch, pigeon stretch, or hamstring stretch for 45-60 seconds per side.
10-15 Rower seat rollouts (go to knees if needed)
30 second samson or sprinter hamstring stretch per leg