The Friday one. The one where we figure out when this row actually fits into your life — morning buy-in, lunch break, last thing at night — and whether you should row before or after your weights session. Plus the "skill points" analogy that changes how you think about mixing cardio and strength.

21 minutes at 5 out of 10 effort. Low intensity, low stroke rate, zone two heart rate. Or as I like to call it: four cats out of three dogs.

👇 All the daily rows: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil

0:00 Welcome & Workout Setup

0:39 Machine Setup — Drag Factor

0:46 Posture & Foot Placement

1:11 Foot Stretcher Strap Position

1:21 Handle Grip

1:38 Countdown to Row

2:05 The Row Begins

2:25 Morning Routine & Starting Easy

3:00 Pace Fluctuation Is Normal

3:51 Quantifying 5/10 Effort

4:33 Why a 2K Time Trial Helps

5:53 Time on the Machine Matters

7:08 Heart Rate & Zone 2

8:30 The Speech Test for Intensity

9:58 Benefits of Low Intensity Rowing

10:14 When to Do This Workout — Morning

10:52 These Rows Don't Drain Your Battery

11:45 Lunchtime & Evening Options

13:10 Last Thing at Night? Leave a Gap

14:27 Combining Rows with Other Workouts

15:28 The Skill Points Analogy

17:25 Cardio + Strength — Which First?

18:25 Light Cardio as a Warm-Up Before Weights

19:15 Why Too Much Cardio Before Weights Hurts

20:39 Easy Cardio After Strength Training

23:07 Cool-Down

23:32 End of 21-Min Row

23:58 Better to Row Any Time Than Skip It

24:55 Last Night's Hybrid Workout

27:25 Hamstring Stretch

28:05 Quad Stretch

30:26 Hip Flexor Stretch

32:27 Forearm Stretch

34:30 Arm Stretch

35:27 Shoulder Stretch

Don't Row Alone, Row Along 🚣

⚠️ Please ensure you are healthy enough to exercise before Rowing Along with me. If you have any concerns about your health or fitness, consult a medical professional before starting this or any exercise programme.

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