For Time:
30 calorie row
20 goblet squats (70/53)
20 calorie row
15 goblet squats (70/53)
10 calorie row
10 goblet squats (70/53)

Notes: I used 44-pound KB at No Excuses. You can make this hurt as much as you want to. Try to increase your pace on the rower each round, take a few breaths and pick up that KB as soon as you can.