500m row
Then 3 rounds
5 empty barbell rows
5 inchworms
10 passthroughs

Strength
Bent over row
Every 3:00 for 12:00 (4 rounds)
6-8 reps (choose a weight that will be moderate for this movement)
Then max effort pull ups

*once you drop from the bar that’s it. You are done with pull ups.