Do 2 Rounds of the Rowing Technique Drill:
3 reps of legs only
3 reps of legs + lean back
3 aggressive full strokes
:30 Straight Arm Plank Hold
Banded Hamstring Stretch, 1:00/side
Spiderman Stretch, 1:00/side
*Rest as needed between efforts with a minimum rest of 3:00.
**Score is total work time (not including rest periods).