ACTIVE RECOVERY

3 SETS 1K ROW @ 90-95%
ROW 1 = 3:37 - 1:47/500M PACE
ROW 2 = 3:42 - 1:51/500M PACE
ROW 3 = 3:40 - 1:50/500M PACE

- WALKING 3 MIN REST IN BETWEEN EACH SET.
THEN:

2 SETS
30 UNBROKEN KB SWINGS(53#)
:30 SEC REST

- HAND IS STILL PRETTY BAD.  CANT REALLY PUT ANY PRESSURE ON IT.