Warm up:
8 Inchworms
20 High knees
20 Butt kickers
60s Fast feet on my count
Grab a partner: (partner A is rowing Partner B holds a plank still partner A is done)
5x8c Rowing sprints
COTD:
9/12c Bike
2x
3L/R SA KB Squat, clean, and press
10 Burpees
15 Jump squats
20L/R Plank rope slams
Extra:
Partner core: Remainder of class
20 Partner leg throws
20 Partner MB sit up toss
10L/R Partner MB side toss
10L/R Squat w/MB rotation