Row Conditioning 
Time: 20 mins
Rate: 14 & 24
Drag: 106 

Followed along with this DarkHorse vid. You'll alternate between 14 and 24 stroke rate for 20 minutes. Focus was on taking strokes for practice while getting a great sweat. Rather than chasing target splits, focus on nailing prescribed rates. The transition from 14 to 24 and back down to 14 was a challenge and it took me a few strokes to settle after each change.