40 minutes alternating 20/18spm - Low Intensity Row RowAlong on YouTube at: https://youtu.be/7LoHUOl6e-o Important: Make sure to warm up and cooldown properly if you're not using the RowAlong video Workout Structure: 40 minute row with no rests First 10 minutes 20spm at 2K+18 Then 10 minutes 18spm at 2K+20 Repeat. Set Breakdown: The stroke rate changes are just to break things into smaller chunks, and make the 40 minutes feel less long!! It's important you continue to keep the intensity low here. Slower is better! Focus Areas: Fitness Technique Stroke Rate Control