Start off today with 3 pull ups on the minute for 10 minutes. If you have been using a band to scale pull ups, try to use a lighter band or no band for the majority of the sets.
Rest 5-10 minutes then perform Tabata intervals on each of the following:
A Tabata interval consists of 20 seconds of max effort followed by 10 seconds of rest repeated for 8 rounds. Rest as needed between exercises. Good luck and post results to comments!
Ps. Please join me in wishing our beloved running coach, Scott Gordon, a happy birthday today!