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Ladder:
Supine Ring pull-ups
Push-ups

For the ladder pattern, perform one rep of each exercise the first minute, two reps of each exercise the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

11 rounds + 11 supine ring pull-ups

Warm-up 10 minute row: 2424m, 2:03.7/500m
Cool-down 10 minute row: 2410m, 2:04.4/500m