5000m with rate changes every 1000m: 26-24-22-24-26
Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 26 spm, 1000 meters @ 24 spm, 1000 meters @ 22 spm, 1000 meters @ 24 spm, and 1000 meters @ 26 spm.
Rest a few minutes
8 x 1 min / 1 min easy
Alternate one minute of fairly intense rowing with one minute of relaxed rowing, for a total of 20 minutes.
5 x 30″/15″ off of Pushups (go for Max Pushups)