https://youtu.be/x7DW8JbQNxs Row 30 minutes at 20 strokes per minute. Paced for all levels of experience. (You can use this as Week 5 Session 6 as a recovery after the 2K row) Beginners - 5/10 effort for 9 minutes. Rest / light rowing for 1 minute. Bottom tier intensity - 2k+18 Mid tier intensity - 2k+ 15 Max intensity - Go as far as you can And this vest is as close to shirtless as I’ll ever get. 😉