3 minutes proper Row mechanics instruction then,

Two teams

Cycle through one after the next. 100m row as fast as possible.

Each time you've completed your 100m segment, 1 gym length of reverse leopard crawls* followed by 10 scissor jumps.

15 minutes AMRAP. How many rounds will your team get? No jumping ahead in line. Cheer your team on and push each other. Be the winning TEAM.

*If you lose your pattern drop down to your knees and complete few steps of reverse baby crawls to get it back. This should be a fluid continuous movement. Baby crawls over get stuck unsure what foot goes next.

20 minutes