Death By Row Calories With a continuously running clock perform:
1 Row Calorie in the first 1 min, 2 Row Calories in the second 1 min 3 Row Calories in the third 1 min …

Continuing this for as long as you are able. Then immediately begin…

Death By 10 Meter Shuttle Run With a continuously running clock perform:

10 Meter Shuttle Run 10 m in the first 1 min, 10 Meter Shuttle Run 20 m in the second 1 min 10 Meter Shuttle Run 30 m in the third 1 min …

Continuing this for as long as you are able.

You may begin with either the Row or the Run. Your choice.