50 Burpee Pull Ups
5K Row
5K Run
50 Calorie Bike
*Break up as you wish
** Yes, there will be scaling and modifying. Most will not have time to do the full workout. Unless you're a really good runner, the 5K run would take 25 to 30 minutes or more. Most will want to knock that down to a 3K. Come in and do what you can off it. Scale and or modify however you need to.