- Short workouts (30m) ## 15 Minutes Steady Workout Focus on good technique 1. 5 mins 15 SPM - 1 minute slow (If first round, row without strap) 2. 5 mins 16 SPM - 1 minute slow 3. 5 mins 17 SPM - 1 minute slow 4. 1-2 min Cooldown How consistent were you with...? - Pace - Stroke-rate - Effort https://www.youtube.com/watch?v=GFqWl3RT__0 ### 3 x 1000m, 1m rest Moderate because of short rest **Setup** - New workout - Intervals - Intervals: Distance - Set 1000 distance - Set 1 minute rest time **Row** - 1000m #1 - 22 SPM - 1m recovery row (slow) - 1000m #2 - 24 SPM - 1m recovery row (slow) - 1000m #3 - 26 SPM - https://www.youtube.com/watch?v=q3cJByKhkNs