Row 4x 4:15 work /3:15 rest 
*during each rest period, perform one round of the following
10 half-kneeling one arm KB press (each side; 35lb KB)
20 abmat butterfly sit-ups

Intervals 1-2: 24spm @ 2k plus 12
Intervals 3-4: 26spm @ 2k plus 8

Didn't have it this morning and quit after round three. Was able to hit my targets, but got back on the rower with just ten seconds left after kb press and sit-ups and knew I wasn't going to be able to hold the goal pace for round four. Instead I reset and rowed a 1000m cooldown with a final round of kb press and sit-ups afterwards.