Five rounds of:
A five minute interval in which you start by rowing 400m then finish with as many reps as possible of a movment (lifts/movements TBA).
One minute rest in between intervals.
Unlike some of the shoddy reporting that brought us the "red meat increases chances of death" stories, here's a report of some randomized studies involving our old friend, aspirin. Seems it has some other worthwhile benefits as well.