Row Recovery 
30:00 Recovery Row
Minutes 0-5 - Slow (2K + ~25s)
Minutes 6-10 - Moderate (2K + ~20s)
Minutes 10-15 - Moderately Fast (2K + ~15s)
Repeat a second time for the 30:00 total.

Mobility 
The shoulders and groin will be the main focus in this full body series that will leave you open and feeling great.
Puppy Dog
Fragon
Wide Stance Down Dog