For 15 minutes

Row 1000m @80% - 85%

Then for the rest of the 15 minutes, repeat:

• Hang from pullup bar 30 seconds
• 8 Dynamic star plank (Slow and controlled)
• 8 Lunge w. pause and torsotwist at the bottom (Slow and controlled)
• 30 second active squat hold, hips just below knees