Row Intervals 
~10 steady state warmup 
A: 4x 250m work / 1:00 rest
B: 6x :20 work / :20 rest

Followed along with a rowing workout from Ladder app. Get nice and warm before hitting these sprints. The first segment sees us doing 250m repeats at or below 2k pace. You'll then take a couple of minutes to recover before attacking the :20 second intervals. Attack is the critical word here. Hold back just a bit on the first four intervals before going El Senderino on the final two.