For 30 min@cardio pace:
Row 300 meters
10 Russian swings@35-70/25-53
10 No push-up burpee step ups
Run 400 meters or 200 meters

Stop every 5 min for :60 sec

Please share a box and a rower. Athlete 1 will start. Once athlete 1 is finished rowing athlete 2 will start. Begin your row on the min. This is not an amrap. You shouldn’t be gasping for air at any time. Focus on breathing and staying calm.