Warm up

Weighted pull-ups 3-3-3-3-3 reps
Row 1,000 meters

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The beginner can do this workout as written. The pull-ups should be done strict. Warm-up the pull-ups by doing a few sets with progressively lighter bands. The first working set should be challenging, even if it is 2.5 pounds. Try for the heaviest weight in the 4th and 5th sets.