I'm re-posting these through November to help with the Fall Team Challenge. I hope you enjoy them!

Are you going to row all 30 RowAlong Workouts? You don't need to! But if you are, this kicks off by alternating 3 minutes at 24spm and 3 mnutes at 20spm

🚣MID Tier row on my Intensity Pyramid🚣‍♀️

➔Pace Guide = 24spm at 2K+12 and 20spm at 2K+18

➔Effort = 7-8/10 then 5-6/10

➔Speech = A little tough, then easy - a bit like walking up stairs

❗ There's nothing too taxing about this row. Just stick to the pace guide, RowAlong with me to follow the stroke rate, and it'll be tough - but not unmanageable. ❗

00:00 Introduction

01:50 5 minute Warmup as I explain the pace guide

07:48 Main RowAlong Workout

38:32 Cooldown and guided stretching

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