Row Conditioning 
4x 5:00 intervals, broken as follows
1:00 active recovery
1:00 @ r22 75%
1:00 @ r26 90%
1:00 @ r22 75%
1:00 @ r26 90%

Followed along with this DH workout from YouTube. You'll row for 20 minutes continuously, but each minute you'll shift your focus as described above. Held the r22 around 2:15-2:17 and the r26 at 2:06-2:08. 

Finished up with some midline work.
45-second plank hold
30 sit-ups @14lb medball
15 v-ups
30 russian twists @14lb medball
45-second plank hold