The session that does more for your fitness than it feels like it should — 27 minutes, low intensity, any machine, any pace.

Technique today covers flat wrists and elbow position — why dropping your elbows shifts the work onto your delts and forearms when your lats and back could be doing the job instead. There's also a useful cue for engaging your lats at the catch with a slight outward arm rotation that's genuinely worth trying. Plus handle height, sternum vs belly button vs upper chest, and why sternum is the target.

Back on the day job today — a new series of This Farming Life starts in the edit, which means slightly leaner output this week. The workouts still happen every morning, but the green screen is now running live rather than in post. That's the plan, anyway.

The backstory is on pause while the week gets going again — but the story of where RowAlong came from, and where it's heading next, picks back up from Tuesday.

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