With work to follow on that first row, but none to follow the second one, the time to bring the intensity will be on that final 70/50 calorie row. Sandwiched in the middle is the odd object. With that plate, the idea is to get comfortable with it being uncomfortable. It's different than a normal barbell or dumbbell. Move smart with it, because you only have to do it once. For the situps, think robotic. Find a pace and settle in for those 100 reps, and try to stay consistent the whole time. Work that 6-pack.