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

Try to drop the split 3-4 seconds with the rate increase. I dropped the DF and held my splits slower than targets. Focus should be on quick transitions. Finished the off-rower work with 45 seconds to a minute left each round.