Conditioning 
'Rowing Annie'
50-40-30-20-10 reps of:
calories rowed
weighted sit-ups

Used the Stairmaster HIIT rower here at the hotel again. Held 5kg plate for the sit-ups, touch floor behind head at bottom of rep and floor between ankles at the top. Aim to keep sit-ups unbroken  -- had to break once during the round of 50 and 40, otherwise done unbroken.