Warmup with
3 x 750m / 3 min easy
Row three 750 meter pieces. Row for three minutes at light pressure between each 750.

10 x 2 min / 1 min easy
Pre-set the monitor for a work time of 2:00 and a rest time of 1:00. Alternate two minutes of fairly intense rowing with one minute of relaxed rowing, for a total of 30 minutes.

3x through
40m Walking Lunges
6 Staggerd Pushups ea side