dynamic warm up
20 each leg swings front &back
20 each leg swing side to side

Metcon (No Measure)

20x25yard wind sprints
walk 25
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.