Class splits in to 4 groups (if necessary) with each group going through all of the following??
1km Row Time Trial
Seated Russian Twist w/ MB: 5 x 10 bounces to each side
KB Swings 5 x 15 sec on 45 sec off
Toe Touch Crunch: 5 x 15
Front Squat: 5 x 3
Strict Pullups: 5 x reps to challenge