A. 10 minutes of windmill and bent press (link1, link2) practice.
B. With a partner, alternating every 250 m:
Row 5000 m. Every 1000 m, run 3 laps.
For those of you who are thinking this is a ton of rowing, it’s actually not. We’ve done 10×250 m rows with a 1 minute rest between sets. This is basically the same thing. Have fun!