A. Every minute on the minute for 10 minutes – 3-5 reps of 1 1/4 pull-ups. If regular pull-ups are still a challenge for you, just do those. Another way to increase the difficulty without changing the movement itself is to hold the top position for 2-3 seconds on each rep. You will have a little bit more rest this week, so push yourself a bit more with the reps if possible.
B. Bat wings – 3×5 (heavy) with a 5 second hold at the top of each rep. Retract those shoulder blades! Alternate your sets with some thoracic bridge practice.
C. 3 x 800 m runs. Rest 4 minutes between each one.