- 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.
- Do the same for pushups.
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.