For strict pull ups, we can do bent over rows.

A reverse burpee blends aspects of the sit-up and a burpee together
You’ll lay all the way back on the ground and use your momentum to transition to a standing position
At the top, just like in a regular burpee, get a little jump and clap overhead before laying back down

The goal on the hollow rocks is to keep the body as compact as possible
Squeeze the legs tight, push the belly button into the floor, and keep the shoulder blades off the ground as you rock from the glutes to lower back
Count 1 rep as a rock "back and forth"