Squats (oddly fitting since the negative is “ain’t done squat” which is about what I’ve accomplished since Saturday).
then 3x250 meter row 30 seconds rest
Oh and a funny observation that when I warmed up with the rower, I do about 500 meters and play around on it, but it was kinda hard to get in the groove. However AFTER the squats I seemed to be able to get my 500 split time at or under 1:30 for the 250 meters when I wasn’t even close in the warm up (and I usually try and mix up some hard pulls with easier rowing.) I would have thought I would be trashed, but not really. Not that those times were anything to write home about but still.