Rowing
Get on your Concept 2 -> Press Menu -> Select Workout -> Custom List, and select v1:00/1:00r..7 ! Take it for a ride for 7 intervals.

1:00/1:00r
2:00/2:00r
3:00/3:00r
4:00/4:00r
3:00/3:00r
2:00/2:00r
1:00/1:00r

Time: 16 minutes
Distance: 4004 meters

Notes: Held all splits at 2:00/500 except the last 1:00 which was done at 1:53. Goal should be to match or improve on distance recorded on way up during your trip back down the ladder.

Midline
5X 12+:10 Hollow Rocks+Hollow Hold