45 seconds x 8 with 30 seconds rest https://youtu.be/EjDDYbLmZBA This row will build your speed and ability to hold it. But only if you make sure to ROW FAST! 🚣45 seconds x 8 with 30 second rests 🚣‍♀️ ➔Pace Guide = 1K Pace or faster. ➔Effort = 10/10 ➔Speech = Gasping for air! ❗ The important thing about this row is that you need to put everything into it. 45 seconds is a short interval, and if you try to pace it, you won't get the result from this workout. You should end up gasping for air at the end, with legs burning from the effort. If you don't, you're either not putting in 100%, or there's something about your technique that's holding you back ❗ That said, as tough as it was in the moment, after 10 minutes recovery, I was ok and could have done something like 20 minutes at 2K+18 - so if you want to make this a longer workout, that's what I suggest. ***** PLEASE GO TO THE "BOOKMARK THESE" LABEL TO QUICKLY FIND THE WARMUP AND COOLDOWN ROWS *****