250m row half speed? - Focus on getting the most out of your row. Use THIS video for reference. Remember, legs - hips - then arms. Longer strokes are faster, generally. You may consider slowing your stroke to get the most out of each pull.
Also, 5 reps of chinups might not be enough to tax your system sufficiently today. If this is you, add weight to the pullup as opposed to incr'g reps.
Complete the warm-up top to bottom as written.
We don't advise super-setting the chinups with the bent rows since both are using agonist muscle groups.
I think the term "agonist" is well named.
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