3 x 1000m row
1 Min easy row between intervals

8 mins as many rounds as you can of:

250m row
5 Single KB clean and reverse lunge each leg, swap KB after 5 reps to other side.

8 mins as many rounds as you can of:

10 TRX rows
5 Sandbag step ups - each leg

8 mins as many rounds as you can of:

15 calories on wattbike
12 push ups