The Descent
Row 500m in 2:00//2:26 (men//women)
2 minutes rest
Row 500m in 1:58//2:24
2 minutes rest
Row 500m in 1:56//2:22
2 minutes rest

Go as far as possible, reducing your 500m time by 2 seconds each round.  Still not 100% after that cold so I decided to test myself with the women's standard. For women, 2:10 is a good time, 2:02 is an excellent time and 1:48 is exceptional. If you try this again, split the difference and start at 2:13 and go down from there.