5x4mins
Rate: 16/20/22/24
Pace: open; get faster with each rate increase
This is the first workout for Rowvember. You'll row for 20 minutes straight through, with the time broken into one-minute intervals repeated five times. Aim to hit the target stroke rate for each interval. Dial in your technique for the r16 work - accelerate backwards and glide forward.
Body Armor
2 Rounds
30 banded pull-aparts (red mini-band)
30 banded pulldowns (purple band)
30 hollow rocks
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