Warm up
3 sets
:40 easy -> :20 moderate > :10 fast, rest 20 sec bwn
With rower. Slowly increase "easy,mod,fast pace" each warm up round.
some short mobility as you like and start workout

Intervals
Row "Max Power" Workout
200m controlled sprint at 98%
250m controlled sprint at 98%
300m controlled sprint at 98%
200m sprint at 100%
-Rest 3min b/t reps-

Men damper to 6-7 and Women 5-6.
Put the pace on comment area below. Men Goal pace would be under 1.35 and women under 1.45 for whole time you row.
Score can be "about time" of all intervals.