@cozicup Bench press and seated chest press, cable chest flys along with shoulders and triceps plus whatever cardio you like a few times a week would be what I would do. You won’t feel as burnt out.
@cozicup Are you also trying to do as many as possible in that 30 minute time frame or do you give yourself 2-3 minutes of rest in between each set?
200 swings and rows is too much