Have FUN and GET FIT in this Story and Rowing Workout

RowAlong with me in a fun 20 minute workout as you're chased by kittens, stuck in a swamp and locate a famous hijacker.

Over the course of a 20 minutes workout, I tell a story of a walk through a forest, and as we need to escape various things, we need to row faster or slower. 

There's a 4 minute easy start followed by short pace change intervals.  

Based around the following intensities: 

Easy - about 5/10 effort at a lowish stroke rate 
Hard - about 7/10 effort at a slightly higher stroke rate
Sprint -10/10 max effort and high stroke rate
Power - Put max effort into a low stroke rate. 

If you want to row a more serious and focussed workout, take a look at the main RowAlong workouts on this channel.  But for a way to pass 20 minutes on the rowing machine with a mix of intensities, this should be a good workout for you.