50 Front Squats (95/65)
60 Box Jumps (24/20)
The divide the rowing and reps as desired. While one is working, the other is holding a Plank or Hollow. If either is broken partners have to switch.
10 Dragon Thrusts (3 sec lower)
20 V-Ups (Hollow to Crunch – Sit Ups)
30 Flutter Kicks
16 Russian Twists (slow and controlled)
Try to go unbroken between movements, rest as needed between sets.