Warmup 
Dark Horse Rowing 10 Minute Build (2202m)

On the Concept 2: 

2 min, 3 min, 4 min, 3 min, 2 min pyramid / 2 min easy

Pre-set the monitor for 22 minutes. Row seven intervals in a pyramid of 2-3-4-3-2 minutes, with two minutes of rest in between each piece.

Rate: 27

Drag Factor: 113