1500 in ~6:40 (plus the first one listed above), 2000 X 2 in about 8:45; 2 x 1500 in ~6:40, and 1000m cooldown in 5:50; with 20 pushups, 20 wallballs (7ft) 10chestpushup/standing burpees, 20 standing lunges alternating legs in between each rowing set (total 120 pushups, 120 wallballs, 60 pushup-burpees; 120 lunges)