Row Conditioning 

30 minutes broken into 10 intervals of: 

2:00 @ r19/20 steady, max speed 2k plus 20

1:00 building in rate and speed with each subsequent interval

Each minute increase the rate by 2spm and speed by :02/500m. Start at r20 and 2k plus 13. Step up each time until r38 and 2k minus 5 🔥🔥🔥. I don't spend enough time at the higher rates (34-38) and have to work to hold without sacrificing technique.