12/4

4 Rounds:

Row 500 m (3/4 damper setting)

15 Box jumps (small box that you can't fall on at all)          

Did this. Used a 12" box. Warmed up with a easy 300m and some 30 seconds easy, 10 seconds hard to work on pulling with arm. Was careful and slow on box jumps -- no problems. 

Round 1 - row (2:17.4), total time = 3:13 
Round 2 - row (2:18.4), total time = 3:06 
Round 3 - row (2:16.7), total time = 3:06
Round 4 - row (2:13.6), total time = 2:58

Did this straight through with no breaks.  Felt good.  Was happy to do something at a bit higher intensity.  

+

:30 sec couch stretch each leg

:30 sec pancake

:30 sec half pigeon each leg

Did these and some shoulder stuff afterwards.  No problems at all with planks -- this is one thing that was a major issue when it was torn (PT said it was because it was dislocating backwards while I was doing planks).