Thursday
Row-ga
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