Welcome to Week 3 Day 1 in the 12-Minute 12-Week Challenge! We're back with more high intensity cardio training!

Today, we're back with a small shift to our "Small Rate Shifts" workout. Get it?! We're tackling just 1 SPM higher for each rate than we did last week! Can you strive for more effort and distance than last week?

WORKOUT:
4 min rowing @ 23 SPM
4 min rowing @ 25 SPM
4 min rowing @ 27 SPM

GOAL:
Aim for more distance & better average watts or pace compared to last week!