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) Crow / Headstand / Tripod
2) Up Dog to Down Dog Flow
3) Alternating Cossack Squats
4) Chaturanga (bottom of Pushup)
5) Camel Pose
6) Transition back to Rower
10 minutes mashing