4 x 9 Minutes Low Intensity Row RowAlong on YouTube at: https://youtu.be/2nodBXzQqSs Important: Make sure to warm up properly first (Refer to the Warmup/Cooldown playlist on YouTube) Workout Structure: 4 sets of 9 minutes each 1-minute rest between sets Set Breakdown: Each 9-minute set is divided into 3 chunks: 3 minutes at 15 spm (strokes per minute) 3 minutes at 18 spm 3 minutes at 20 spm Focus Areas: This workout targets: Technique Power Fitness