dynamic warm up
20 each leg swings front &back
20 each leg swing side to side
Metcon (No Measure)
20x25yard wind sprints
then 1600 meter row
split up into groups to divide out rowers
then with remainder of time finish with tabata of planks, sit-ups, v-ups, kb swings light weight.
tabata is 8 rounds 20sec on 10secs off.. you will rotate through these movements twice.