Do a 30 minute row - but every 3 minutes, take 5 Power Strokes.

🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️

➔Pace Guide: Most of the row: 18spm at 2K+20 pace (see below for 2K pace info)

➔Effort = 5-6/10

➔Speech = Comfortable

❗ Hold 18 Strokes Per minute the whole way through this row - and stick to the low intensity 2K+20 pace. But every 3 miinutes, take 5 power storkes - push as hard as you can with your legs, and see if you can get the pace a lot faster. If your legs are feeling it after Row 9 - that's ok, just get a couple of seconds faster. But if you're quite fresh - push hard, and see if you can get 10 seconds faster pace through these power strokes. ❗

At the end of the row, while I say goodbye, I've put up the basic stretches that I do when I've finished rowing.

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