Row Conditioning 
4x5 minutes on // 3 minutes off
During the rest:
15 plate ground to overhead
30 plate press
15 dead bug kick outs 

Stay between 22-24 spm. I used a 25-pound plate for the off-rower work for the first round but then switched to 15-pound as my shoulders were smoked. Finished with about 25-30 seconds of rest each round. I was struggling to keep the prescribed pace (2k plus 15) and was pulling too much with my arms instead of pushing with my legs. I think my warmup took too much out of me. Drag was set to 118.