Open your wings and fly at 30 strokes per minute in the final row of the 30 Days of 30 Minute Rows!

🚣TOP Tier row on my Intensity Pyramid🚣‍♀️

➔Pace Guide = 2K pace and faster (See below for 2K pacing info)

➔Effort = 10/10

➔Speech = Hard

❗ This is all about pushing in that power from the legs to get up to 2K pace. Don't start off too fast, stick to 2K pace, but appraise every 5 intervals whether you can go a bit faster. Just don't go out at 2K-10 and then have to limp home at 2K+10!!❗

00:00 Introduction

03:15 Warmup

00:02 RowAlong Workout

39:53 Cooldown and time to stretch while I sign off.

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