Found this killer 15 min core workout for rowers..........anyone who can do this with no breaks may buy me a cold brew!!
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Wait a minute... we do all that just so *we* can buy *you* a beer?!
Seriously, though, it looks like a great workout. You could start by doing three sets of 10s instead of a full 30s, and build from there. (Better to start with form and build time than vice versa, especially where your back is concerned.)