Cardio Circuit:
After a 5 - 10 min warm-up, or however long you need:
Row 1000m then run .5 mile, Row 1000m then run a mile, Row 500m.
This should be done for time and you should strive to complete this in under 30 min. Cool down for 5 and stretch.

Notes: this workout should be done with intensity and as little break between events as possible.