Row Conditioning 
30:00 cont. (15:00/10:00/5:00)
rates 18/20/22

2K plus 22 seconds @ r18
2K plus 20 seconds @ r20
2k plus 17 seconds @ r22

Warmed up with a nine-minute rate pyramid. Found that maintaining a lower stroke rate while keeping up the target pace for each interval was a real challenge. A great way to end a tough week!