Row

The proper technique is to use a Concept 2 Rowing machine on a level 3 setting.

Substitutions:
Do [[Sumo Deadlift High Pulls]]
If you don't have a rower substitute [[Sumo Deadlift High Pulls]]( [[SDHP]]) with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin--"shin to chin."
2K row = 200 sdhp's, 1K row = 100 sdhp's, 500 meter row = 50 sdhp's