Warn up and cool down concept 2 question

[Popcorn]

Warm up: About 10 minutes, with feet out, some drills like pick drill and pause drills, starting pretty easy and just working on range of motion, then once warmed up, a few intervals of higher stroke rates or harder pressure to start feeling warmed up. That video from Training Tall looks useful.
Cool down: I always do at least 5 minutes of easy rowing if I did any hard intervals.