8 x 20 seconds x 3 - Max Intensity Row (Again) RowAlong on YouTube at: https://youtu.be/_SHRmq2JKrM Important: Make sure to warm up and cooldown properly if you're not using the RowAlong video Workout Structure: 8 x 20 seconds at MAX Intensity with 10 second rests Rest 2 minutes Repeat 2 more times. Set Breakdown: Each 20 second must be at absolute max. Max spm, max power. Focus Areas: This workout targets: Speed and VO2max You should be totally tapped out by the end of each set of 8 intervals.