15 Minute Build Me Up Row (Low Intensity) Video Link: https://youtu.be/MCAhAsQ6B9Q Workout Description: A short and approachable session to build confidence and improve technique. The row alternates between 2 minutes at 20 spm, 2 minutes at 24 spm, and 1 minute at 28 spm, repeated three times. • Pace Guide: o 20 spm: Moderate effort (RPE 6/10) o 24 spm: Increased effort (RPE 7/10) o 28 spm: Harder effort (RPE 8/10) • Speech: Comfortable but harder during the 28 spm segments. Focus: This workout helps you get comfortable with changing intensities. Start the first 2 minutes at a manageable effort, then increase power to match the higher stroke rates.