Warmup:
20 minutes easy:
10 cats and camels
5 reverse inchworms with a pushup
20 second front plank
20 second side plank
20 second other side
10 groiners
3 minutes easy calories ski/bike/row

10 minutes rowing technique.

WOD:
1000 m row
Rest 3 minutes
750 m row
Rest 2 minutes
500 m row
Rest 1 minute
250 m row