I focused mostly on pull-ups. I was in the military at the time and we had a pull-up bar near the exit of our work area. I typically did several sets of 10-15 each day. It took several months to work up to this point. At my best, I could do a single set of 30.
In addition to the pull-ups, I would do the Army's regular work out. This would involve running 2-3 miles 2-3 times a week, and performing general calisthenics(similar to the 7 minute workout originally posted, just at a slower pace.) 2-3 times a week.
In addition to the pull-ups, I would do the Army's regular work out. This would involve running 2-3 miles 2-3 times a week, and performing general calisthenics(similar to the 7 minute workout originally posted, just at a slower pace.) 2-3 times a week.