OPTION 1: STATION
20 Minutes AMRAP
20 Flutterkicks (4-count)
OPTION 2: GYM
Military press. Start with empty bar and work up to working weight. Sets of 10+ pull-ups or chin-ups between each set.
Put on a belt. Do one all out set at working weight
Take about 25% off the bar. 5 sets of 5, alternated with 10+ pull-ups any grip or variation.