Rowling: On a rower have athletes row and try to hit exactly 50m. For however many meters over or under 50m they achieve, the athletes will perform a burpee. Keep in mind the damper and make sure it is set to a safe level for each athlete.
Super Slow Squats: Starting in the squat stance, athletes descend to the bottom of the squat over ~4sec and then return to standing. As they are moving slowly, emphasize the points of performance that comprise a well executed squat (ie. hips back, heels down, knees out, etc)
5 Front Squats
5 Pull Ups
10 Star Jumps