Row Intervals 
4 rounds of 8-minute blocks as:
20 seconds work, 20 seconds rest
30 seconds work, 30 seconds rest
40 seconds work, 40 seconds rest
60 seconds work, 60 seconds rest
40 seconds work, 40 seconds rest
30 seconds work, 30 seconds rest
20 seconds work, 20 seconds rest
Rest 2 minutes between rounds

There were no clear objectives for rate and pace other than rate should be HIGH. Held between 28-30 each round, but with sore legs from pickleball yesterday, I did not venture outside of my comfort zone with pacing.