Welcome to Week 1 Day 4 in the 12-Minute 12-Week Challenge! This workout is a "hybrid" workout designed to combine aspects of endurance, strength, and power all into one intense routine!

Today, you'll work through a variety of stroke rates built out in a "5-5-2" format, with most of our work focusing on strength and endurance before finishing off with some power sprinting. Do your best to build your intensity throughout the routine!

WORKOUT:
5 min rowing @ 16 SPM
5 min rowing @ 22 SPM
2 min rowing @ 28 SPM

GOAL:
Build intensity with each rate shift!