On the Rower
A) 5:00 warm up @ 1st Gear. (Roughly :12 slower per 500 than 5k row PR.)
B) 10 Rounds:
:30 @ Gear 5 (This is 1k Row PRPace.)
1:00 @ Gear 0 (This is as slow as you want to go as long as you keep moving through the full range of motion on the rower. Do not stop moving.)
C) 5:00 cool down in 1st Gear (same as A)
Start the intervals by doing 30 seconds at 1k Row PRPace. Make note of your pace on round #1.