Row Conditioning 
5,000 meters 
Rate: 22-24
🎯 22 minutes

This is a good benchmark to measure progress albeit a sub-max effort at a lower rate. Followed along with DH Rowing vid designed to bring you home in 22 minutes. Pace it flat, keep the rating steady and sprint the last 400-500m.The first 1000 should feel easy, around 3000 in in starts to get tough and breathing will be hard, 4000 is probably a tad slower, the last 1000 you should be able to bring it home  #lastfast

21:55.1