On a 2-minute clock for 5 rounds, complete:
100-foot farmers carry (44-pound KB)
20 anchored sit-ups
Max calorie row in the remaining time
Rest 1 minute between rounds

33 calories (7-7-7-5-7 cals)

The walk for the farmer's carry should be 50 feet out and 50 feet back. Walked from garage door across the street to Harry's curb and back. This was actually closer to 120-feet - should have turned around at the manhole in the middle of the road. Anchor your feet with 35-pound bumper and crank through the sit-ups. I had about 25 seconds on the rower each round - push the pace to get as many calories as possible.