2 rounds of:
row 1000 m
Rest 1 min
Row 800 m
Rest 1 min
Row 600 m
Rest 3 mins
-- Rest 2 mins (5 mins total) --
Row: 5x 200 m, go every 2 mins

The first part should be completed working at around 65-70% hr. On the 200 m intervals you should be aiming for 80% HR so move significantly faster.