{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/633154161317ea001387a7e8/6985eda1ba7d04f1d410d08a?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"22 Minute Recovery Row: Fix Your Posture & Relax With Me","thumbnail_width":200,"thumbnail_height":200,"thumbnail_url":"https://open-images.acast.com/shows/633154161317ea001387a7e8/1770384773760-3bd15e6c-5a56-4a2a-9a26-75857f0dd008.jpeg?height=200","description":"<p>Join me for a relaxed 22-minute follow-along rowing workout designed to build your aerobic base without the pressure. In today's steady-state session, we hit a 5000m foundation while focusing on crucial technique tips: protecting your knees with proper setup and the \"finger hook\" secret for a relaxed grip.</p><p>While we row, we'll catch up on injury recovery, prep for the Glasgow event, and why consistency wins over intensity...</p>","author_name":"RowAlong"}