All rowing is done steady state - roughly 70% of your maximum, moderate stroke rate.
3 minutes at 18 strokes a minute
2 minutes at 20 strokes a minute
1 minute at 22 strokes a minute
2 minutes at 20 strokes a minute
3 minutes at 18 strokes a minute
And you're all warmed up and ready to do some hard work.
(thanks to coach Jesse Hume for this one)
Not sure how to use the rowing machine? Here's a simple, short video: