30 mins at 18spm - Low Intensity Row RowAlong on YouTube at: https://youtu.be/ORq7QK0NfNY Important: Make sure to warm up and cooldown properly if you're not using the RowAlong video Workout Structure: 30 minutes holding 18 strokes per minute at around 2K+20 pace Set Breakdown: Keep this low intensity. If you need to drop the pace by 2 seconds in order to keep it easy, please do. Focus Areas: Technique Fitness Stroke rate control