V 3 min row 3 min rest x 10
28spm @ 2k pace +5-6 (151)

Easy row

1' row with 1 min rest x 7

1x1 intervals

V1:00/1:00r...7
1234321 with matching rest

1' row with 1 min rest x7

1'2'3'3'2'1' with 2 min rest

1 min row with 1 min rest x 7

123321 row with 2 min rest

1 min row x 1 min rest x 7

123321 ladder workout with 2 min rest

1 min row x 1 min rest for 7 rounds

123321 pyramid 2 min rest

Just row

Ladder workout
1'2'3'4'5 with 2:00 rest

1'2'3'3'2'1' with 2 min rest
Pyramid

4x2:00 with 2:00 rest

1 min row, 2 min rest x 7

Interval workout ladder
1 min row, 2, 3, 4, 3, 2, 1 with 2 min rest between