A) 500m warm up on rower.
B) 4 x 1000m row at [wodfollow for pacing & rest instruction]
Set 1 and 2 shouldn’t be too terrible. Sets 3 & 4 should make you want to puke. If you don’t feel that way, you need to re-test the 2k row.
C) Cool down with 400m walk & foam roll the low back.