Evening row after 10 minute Keiser Interval training Gear 12 to 16/17 30 second intervals

Focus on initiating with legs and hooking the handles.

Learn to row session 6 with Alex P in a double

Easy row keeping tall/form

After workout row. Concentrating on keeping form through fatique

Focus on leg pushing and raising hands at catch and keeping drive stroke even/high and relaxing in the release

Focus on leg push and just hooking the handles with fingers

Focus on height of hands through stroke/finger turn re feathering.

First row - resistance 130 and trying to keep stroke rate to 22 s/m