Simple and Effective

Row 1km at your 5 km pace
Rest 2 mins
x 3

Row 500m at your 2km pace
Rest 1 min
x 3

A: One arm heavy DB rows - 4 x 12 on each arm
B: Flat bench pull overs - 4x10
C: Flat bench DB chest press 4 x10
D: Seated DB shoulder press 4x10
E: 5 x10 strict C2BS