6 laps farmer walk (70/45)
6 mins plank with 45/25 on your back
6 laps run
The tasks must be accomplished by the team, not individually. In other words, the two athletes must row 3000m combined, not 3000m each.
Both members of the team can be working at the same time, on the same or different tasks. So both members can row 1500m at the same time and be done with the row task.
The tasks can be broken up in any way the team wishes. For instance, one athlete can do all the rowing while the other is working on other stuff.
The trainer will not put the weight on your back for the plank. The team is responsible for that. If you can get a different team to do it for you, though, more power to you.