Row Conditioning 
Part 1
Single Distance
3000m @ 22spm

Sub-max effort, around 75% 

Rest fully and then:

Part 2
Interval Distance
Two Sets
6x 100m // 2:00 rest
Rest as needed between sets

Use good technique and don't be sloppy. Turned up the DF [117>140] a bit for these sprints. A noble goal would be to hold all intervals at 20 seconds or below.