RowAlong with me here: https://youtu.be/d9qfM2jcETQ After a 3 minute warmup (not programmed here - but you can load one up from the "Bookmark These" labelled rows on this track. Row 4 minutes at 24spm and 2K+12 Row 2 minutes at 20spm and 2K+18 Do this 4 times. Optionally, you can rest for the 2 minutes to make this easy (you'll need to row a couple of strokes to get the timer moving) Or row the 20spm as POWER STROKES.