Review Rowing Stroke Form:
Pick Drill - 10-15 of each piece
Push with legs only (torso leaning forward slightly)
Then: Hip swing only 11 o'clock - 1 o'clock
Then: Hip swing plush quick arms - pull handle into belly and release, then lean forward (11 - 1)
Then: Hip swing, arms pull and release, lean forward and slide HALF WAY forward. Half slides only.
FINALLY: Put it all together and do 10-15 good full strokes!

Then:
2 rounds
10 air squats
10 plank shoulder taps
10 good mornings
:30 deep squat hold

Then:
Strap-free Tabata! Damper @10
without strapping in your feet, following a tabata timing, row :20/ rest :10 x 8 sets. KEEP THOSE FEET PUSHED AGAINST THE PLATES! If you lift your toes, you will fly off the seat!