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A. CS: WY Negative: 2×10

B. Foam Roll T-spine (arms out in “T” position with palms up, arms up in “Y” position with thumbs down)

C. 8 rds: Row 500m + rest [1]
*This is a standard workout on the C2 monitor. From the main menu:

1. On the Main Menu, choose Select Workout.
2. Select Standard List.
3. 500m/1:00r—An interval workout consisting of 500 meters of work followed by one minute of rest, repeated until you stop rowing.

Goal is to keep all 8 intervals as close/consistent as possible. This should be performed at a conversational pace (or just above). Do not go all out. (After all 8 rounds, you can use the monitor to review all 8 intervals)