This is especially good if you can mix in a SkiErg, but it can be done with the rower alone, too. Warm up with your choice of cardio, then set your monitor for Intervals>Time, with 4 mins of work and unlimited rest (or 2 mins of rest if your monitor doesn’t have the unlimited rest feature).
5 rounds of:
- Row or ski 4 minutes (alternating if you have both)
- 10 push-ups
- 20 sit ups
If you are doing the 2-minute rest version, add reps to the floor work if needed to complete the two minutes.