2 sets , 30 seconds on, 15 seconds off:
1) Calorie row
2) Alternating shoulder taps
3) Calorie row
4) Inchworms

-Then-

Rowing Efficiency

Set 1:
Focus on sitting up tall on the rower. Athletes should identify their cal./hour as well as their strokes per minute on the monitor for this drill.
15 pulls on the rower (easy pace)

Set 2:
At an 18-20 strokes-per-minute pace, notice your cal./hour. It should be a lower number.
15 pulls on the rower (18-20 strokes-per-minute pace)

Set 3:
At a 22-24 strokes-per-minute pace, notice your cal./hour. With the same effort as the previous set but a faster stroke rate, your pace should be faster and your number higher.
15 pulls on the rower (22-24 strokes-per-minute pace)

Set 4:
At a 26-30+ strokes-per-minute pace, notice your cal./hour. With the same effort as the previous set but a faster stroke rate, your pace should be even faster and the number bigger than the previous set.
15 pulls on the rower (26-30+ strokes-per-minute pace)

AMRAP 25:
20 push-ups
30 sit-ups
40/28-cal. row

2 sets:
:30 cobra stretch
:30 pigeon stretch/leg