Some days I recommend mixing in some sprinting exercises into your workouts. This helps with training for the PFT transitions that must occur when doing upper body PFT and then running afterwards.
You can also mix in the same exercises in one of my favorite workouts that will help you reach max repetition in these exercises during fitness tests:
Repeat until you reach these numbers using max repetition effort each set:
Pullups - In as few sets as possible get 50-100 pullups by resting with:
- Pushups (max reps in one minute)
- Situps (max reps in one minute)
- Running 1/4 mile in goal PFT running pace (ie 9:00 1.5 mile goal = 90 seconds 1/4 mile)
Repeat this cycle until you reach your goal in pull-ups in the 50 -100 range.