Today go for a 5K (3.2mile) run for time. Then do 50 Pull-ups.
The pull ups can be broken down however you like or done all in one set (although I don't personally know anyone who can do 50 pull-ups in one set). I will probably try to do them in sets of 5, 5, 10, 15 & 15.
If you can not run then do 30 minutes on the elliptical.
If you can not do a pull-up use the Pull-up Assist Machine or the Lat Pull Down machine.
Post your results here.
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