Row Sprint Ladder 
5x500m // 3:00 rest; 5:00 after last interval
4x400m // 2:30 rest; 5:00 after last interval
3x300m // 2:00 rest; 5:00 after last interval
2x200m // 1:30 rest
100m // done!

The distance and number of intervals decrease which should result in a faster split so try to go negative across all 15 intervals. Increase rate with each set as well. Easy power - let the rate carry you through while holding great technique. Catch and swing, catch and swing...

Accessory Work
5 Rounds of:
1 minute overhead hold (45-lb barbell)
1 minute rest