Row Conditioning 

8 Rounds

3:00 @ r24

1:00 @r28

1:00 active rest

More aggressive strokes at pressure supplemented with a minute of active rest to maintain composure. Active rest should keep the heart rate up while allowing you to recover for the next set. No pacing guidelines but r24 should probably be a bit faster. Think 2k plus 20 at r24 and 2k plus 10 at r28.