You have to give the rower everything so that you are under pressure for the remainder of the circuit, you will not get good results if you try and coast through the row. There is no rest between any of the exercises; your 2 minute rest comes at the end before the next round. The session is only 3 rounds so will be over in 30 minutes so make every minute count.
30 seconds row 9 Pull Ups 11 Dumbbell Thrusters 11 Pull Ups 9 Dumbbell Thrusters 45 Seconds Plank Rest 2 minutes repeat 3 rounds [wpdm_file id=11]