Begin with a thorough warm-up, including dynamic stretching and activation exercises for the legs, core, and upper body. For the workout, break up the 100 reps of each movement into manageable sets, focusing on maintaining a consistent pace throughout. Consider partitioning the movements into sets of 10 or 20 reps, taking short breaks as needed. If you do not have access to a rowing machine, consider substituting with another cardio machine or a high-intensity bodyweight movement such as burpees. After completing the workout, engage in a cooldown consisting of static stretching and foam rolling to aid in recovery and reduce muscle soreness. The goal of this workout is to improve overall conditioning and endurance, while also challenging your strength and mental toughness. Stay focused and push yourself to finish strong.