A great standalone FITNESS BOOSTING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 12th Day of the series

5 minutes at 22spm gives you a good fitness building workout, then 1 minute at 15spm lets you work on technique - 5 times.

🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️

➔Pace Guide = 2K+16-18 - don't stress pace for the 15s

➔Effort = 6/10

➔Speech = Comfortable

• 15spm is very achievable as long as you slow down the arms away, tilt over your body and then the knee bend. You don't need to stop and jerk - just slow down. The 22spm is here to make sure you still get a good workout from this row, with the 15's there for you to focus on your technique.***

I totally mess up the first set of 15s and then totally forget the last set! I'm a minute late on them. I'm such a pro.... 😄

00:00 Introduction

01:55 Warmup

06:36 RowAlong Workout

37:34 Cooldown and time to stretch while I sign off.

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