"🚨 Want to row controlled while still hitting real intensity? This workout delivers just that: longer rows at mid stroke rates with short, powerful punches and quick recovery resets.👊 Designed to challenge you without overwhelming — perfect for building fitness and pacing awareness. 28 minute workout is: 2 minute setup and intro4 min warm-up22 min main set (interval blocks)2 min cooldown🔥 The Main Set (7 rounds + finish):2 min @ 24 SPM (Tempo Intensity)30 sec @ 30 SPM (Hard / almost max intensity)30 sec @ 20 SPM (Recovery / Low intensity)Final round ends with 1 min @ 30 SPMI'll cue each shift and coach you through staying in control. Hosted on Acast. See acast.com/privacy for more information.

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