Five rounds, each for time 
20 alternating v-ups
18 calorie row
15 medball squats @ 20-pounds
18 calorie row

Fastest: 4:02 (last round)

Slowest: 4:11 (second round)

Pick a smooth pace that allows you to keep moving without any breaks. As prescribed, the workout calls for db thrusters, not squats, but I didn't have my knee sleeves and wanted to be cautious. Felt pretty good - don't be afraid to try this with light dumbbells (20-25 pounds) next time out.