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Strict pull-ups
6-8 x 4 sets; rest 2 min between sets
3-5 x 6 sets; rest 2 min between sets
1-2 x 8 sets; rest :60 sec between sets

If you cannot yet do pull-ups then you will have a partner assist you by holding your waist and pushing you up only as much as needed to help get your chin above the bar. you will be doing the lowest scale of pull-ups 2 reps. If you are doing 8 pull-ups and that seems a bit on the easy side add weight and do a lower scale like 3-5 x 6 sets

Row
2 min@90% of your average calorie pace
rest 2 min x 8

If your pace seems a bit on the easier side, increase your it.