Row-Bility

A) 1000 m row @ 75% effort +
B) Mobility
2:00 each leg, banded hamstring stretch
+
C) 750 m row @ 75% effort
+
D) Mobility
2:00 each side, Lax Ball Scapula
+
E) 500 m row @ 75% effort
+
F) Mobility
2:00 each side, Foam Roll Lats

Round 1 - 1:50.4 - 3:40.8
Round 2 - 1:49.6   2:44.5
Round 3 - 1:39.9   1:39.9