Maximum effort is required on the first 5 exercises so that you have to dig very deep on the rower. The rower however should be a gauge and you should set a clear goal for the 500m row and make sure you reach it every time.
10 X Squats
5 (each arm) One arm power clean
10 X Lateral Box jumps
10 X Bench Hand Step Ups each arm
Carry out the above exercises back to back, on completion rest for 4 minutes, this is 1 round. Repeat 3 rounds