Every 6 minutes for 30 minutes:
Run 400 meters 21 KBS 7 Strict Pull Ups
Pace each run like its a 2 mile run. Each round your goal is to begin your KBS within 5 seconds of finishing your run. Pull ups can be done in big sets, small sets or singles. If you have no strict pull ups, will you do 7 negative pull ups with a 3 second lower.