https://youtu.be/UFfiy177fP0 A two faced row. Go faster than the pace guide to make it a max effort, top tier row. Or stick to the pace guide to keep it a HARD intensity, mid tier row. 🚣 Week 5 Session 2 is 7/5/3/1mins with 2 min rests between. 🚣‍♀️ ➔Pace Guide = 2K+12/9/5/2 (see below for 2K pace info) ➔Effort = 7-9/10 ➔Speech = Tough ❗ As the intervals gets shorter, your pace gets faster.❗ If you're doing this as Week 5 Session 2 of the 2K redux plan pace it like this: 24spm at 2K+12 26spm at 2K+9 28spm at 2K+5 30spm at 2K+2 If you want to make it a MAX workout, then go 2 seconds faster for each - and try to go as fast as you can at 30spm for the last.