A: 30-20-10 reps of:
Row, calories
Bench Press (115)

B: In as few sets as possible:
100 v-ups

Notes: Held approx. 1:48-1:50/500m pace on the rows. Row ended up close to 900m. Bench was done in as few sets as possible, resting no longer than :10 between sets.V-ups were done while stretching -- did sets if 15 all the way through until the end.