Row Pyramids 

Descending Ladder (Warm-Up):
Row intervals in descending order: 5:00 → 4:00 → 3:00 → 2:00 → 1:00
rate 22 

5:00 @ 65% 
4:00 @ 70% 
3:00 @ 75% 
2:00 @ 80% 
1:00 @ 85% 
Rest: After the 1:00 interval, rest for 2 minutes.

Ascending Ladder:
Row intervals in ascending order: 1:00 → 2:00 → 3:00 → 4:00 → 5:00
rate: 26

1:00 @ 90% 
2:00 @ 85% 
3:00 @ 80% 
4:00 @ 75% 
5:00 @ 70%