Warm up
2 rounds
2 min cardio
20 air squats
20 hip bridges
20 mountain climbers
:40 plank hold

Strenght
Front squats x 15+12+9+6+3 reps, building in weights
perform 2x12-15 ring rows + 3x6-8 reps of ring rows
rest 2-3 min bwn sets

Intervals
3x15/12 calories of rowing (alt time with partner)
3x12/9 calories air bike (alt time with partner)
go fast each set, but make last round fastests.