For time:
Run 1 mile
2,000-meter Echo Bike
1,000-meter row
Run 1 mile

Post time to comments.

---

Scaling:
Deconditioned athletes should reduce the distance for each segment. Intermediate athletes should aim to complete the work in 30 minutes or less, reducing the distance if necessary.

Beginner option:
For time:
Run 800 meters
1,000-meter Echo Bike
500-m row
Run 800 meters