4 Rounds
15 DB bench press
15 abmat butterfly sit-ups
36 calorie row

16:37

You're shooting for each round to take between 3:15 and 4:00. Kept the row around 950-1000 cals/hour rate which was a little slower than expected (fastest round was 2:06 and slowest 2:18). The bench and sit-ups were done unbroken each round and transitions were pretty clean (did not lock feet in the straps each round to save time getting on/off the rower).