Welcome to Week 4 Day 1 in the 12-Minute 12-Week Challenge! We're back with more high intensity cardio training!

Today, we're back with YET ANOTHER small shift to our "Small Rate Shifts" workout! We're tackling yet another 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 @ 24 SPM
4 min rowing @ 26 SPM
4 min rowing @ 28 SPM

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