The second row in the January Motivation Playlist: https://youtu.be/1CzB7XwHkNg A Rowing Workout for everyone. Beginner, recovering or full speed performance. You pick your speed. 🚣Row 4 minutes at 24spm - Rest 1 minute - Repeat 6 times.🚣‍♀️ ➔Beginners - just concentrate on holding 24spm ➔Recovery / Bottom Tier Row - 2K+15 pace (6/10 effort) ➔Medium Tier Row - 2K+12 pace (7/10 effort) ➔Top Tier Row - 2K+9 - aim to go faster.