RowAlong on YouTube: https://youtu.be/_0_9XayTi7Y Row 1 minute at 20spm / 2K+18 pace, then 1 minute at 30spm / 2K+2 or faster. Do this ten times, you're 20 minutes are up! Make sure to warm up first. The RowAlong video for this has a 4 minute warmup before this main session.