400 Meter Row

2 Rounds (30″ on, 30″ off):
Backward Lunges w/weight
Shoulder Taps
Bicycle Crunch
Row 

400 Meter Row

2 Rounds (45″ on, 15″ off):
Bottom Squats
Push-ups
V-ups
Row 

400 Meter Row

2 Rounds (60″ on):
Jumping Squats
DB Punches
Sit-ups
Row 

400 Meter Row