1. Do a max set of pull-ups- as many as you can do without dismounting the bar, time limit 1 minute.  Then rest 5 minutes, and repeat.  Then rest another 5 minutes, and repeat once more.
  2. Do the same for pushups.
  3. Sit-ups:
    15 Seconds Situps- test pace*
    30 Seconds rest

*Test pace for situps- for example, if you want 100 sit-ups on your PT test, that's 100 in 2 minutes.  Which in 15 seconds means 12-13 reps.  Keep that pace consistently.  It will get hard.  

Posted on April 5, 2015 .