On the Concept 2: 
3 min, 4 min, 5 min, 4 min, 3 min pyramid / 2 min easy

The plan was to do 8x300m/:30 rest but was held back by my cough. I put in a good warmup and rowed the first interval, but knew it wasn't happening so I pivoted to today's WOD from Concept 2, holding each interval at a moderate pace (143 WATTS).

Midline
21-15-9 
med ball hollow rocks 
med ball sit-ups 
*hold a 10-pound med ball during both