Steady Burn 
6x 3min on 3min off
During rest perform 1 round of: 
16 sit-ups
16 medball squats (14lbs)
16 alternating seated press (25lbs)

Pace: 2k plus 16

Rate: 24spm 

This workout was aptly named - I was breathing hard throughout. As written, increase your rate and pace on the rower for rounds 3&4 and then again for round 5&6. Instead, I held steady at r24 with initial pacing guideline of 2:12.5. Finished most rounds with a minute or so of rest before starting back up on the rower again.