40r20 70% HRR plus 2by1min 1r - technique work

So 40r20 HRR 70% at lunch - still very tired from the weekend so getting up and in early is a struggle - still working on technique - feels like I am rowing short and compressed but the stroke length says different - also upper back is sore but that could be from weekend lol

Then tried to use the technique in the 2by1min 1r and felt strong with it - able to punch power through the legs