Rowing drills - pick, reverse pick, pause
Row with the feet out of the straps!
8x100 meter sprints on the erg
Odd- 10 burpees
Even - 15 kettlebell swings
Work on getting to a perfect hollow-body overhead position, but only if you have the stability and the range of motion. Newbies, keep working your way up carefully and under control. No over-extension!