Welcome to Week 2 Day 1 in the 12-Minute 12-Week Challenge! Don't worry, we aren't doing another assessment row!

Today, we're introducing an intense cardio routine called "Small Rate Shifts". The idea is to practice making small increases in intensity, effort, and technique control as stroke rate slowly shifts in 4-minute intervals! Think back to our initial assessment on Week 1 Day 1. Try to row slightly BELOW that intensity at the first stroke rate, AT the same intensity at the second stroke rate, then ABOVE your assessment intensity for the final stroke rate!

WORKOUT:
4 min rowing @ 22 SPM
4 min rowing @ 24 SPM
4 min rowing @ 26 SPM

GOAL:
Row below, at, and above your assessment intensity!