https://youtu.be/F8KnCEvTXEw
Row for 7 minutes at 20 strokes per minute and a low intensity. But every 30 seconds, take a full power stroke
If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 
ROW 4: 7 minutes at 20spm / Low Intensity - 1 power stroke every 30 seconds WARMUP: 4 minutes
WORKOUT: 7 minutes: Mostly at 20spm Low Intensity - 1 power stroke every 30sec
PACE GUIDE: 2K+18-20 then FULL PUSH for one stroke (See below for 2K pace info)
EFFORT/RPE: 5/10 then 10/10
SPEECH: You should be able to talk throughout
⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉
John