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Exercise preview

Cardio row erg rower four stroke sprint start

Beginner30 secondsJumping

Muscles worked

BicepsGlutesLatsQuads

You need

No equipment

How to do it

  1. Sit on seat, feet strapped in, grip handle with arms extended.
  2. Push with legs, lean back slightly. Do four small pulls with increasing distance on each rep.
  3. Extend arms, lean forward from hips, bend knees to return to start.