Row easy to start your week. Monday morning follow-along proving consistency beats perfection - Body composition improving from showing up Mon-Fri, not from intensity. Your buy-in to the day: coffee, 22 minutes rowing, then get on with life.

The workout:

• 22 minutes at 4.5/10 effort (208-209 pace)
• Start of new week energy
• ErgData in background (until battery died)
• Monday buy-in: bike workout lunch, weights evening
• 
  

What you'll get:

✅ Easy Monday cardio that fits anywhere in your day

✅ Body composition improvement from daily consistency

✅ Effort scale explained: 4/10 = walking stairs, 5/10 = heart rate elevated

✅ Safe, efficient, effective technique breakdown

✅ Real story: meeting daughter's boyfriend reminded me of being 16

✅ Post-workout stretches: hamstrings, glutes, quads, wrists, shoulders

✅ Authentic "warts and all" - technical difficulties happen

Whether this is your only workout, cardio within gym session, or opening workout before bike/weights later - 20 minutes low intensity rowing makes huge difference. Not sensationalism. Just effective. 250 calories, elevated heart rate, improved fitness. Monday through Friday consistency changing body composition without changing diet.

Row at your own pace. You might finish before me or need extra time. Point is 20-22 minutes movement. Start rowing during intro if you need more time.

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