Originally Posted by
JonesMX
I would not focus on the flexed arm hang and do pull ups instead. Get a cheap pull up bar that hangs from a door frame and do them 4-5 days a week. Do under-hand, over-hand, wide grip, neutral grip, and any other variation you can think of. Use a chair or resistance bands at first if you need to. Once you get good at pull ups and start building upper body strength, the FAH will be a breeze.
Do crunches, sit ups, rowers, flutter kicks, leg lifts, etc. daily to get better at crunches.
As for the run, just get out there and do it 5 or 6 days a week. I struggle with my run time and my recruiter just told me to get out there and put miles under my feet every day. I barely passed my first IST because I'm such a slow runner, but I've dropped a minute off my time in less than a month by just running daily. 4 days a week I do a slow, steady pace for 3 to 4 miles, and then I dedicate 1 or 2 days a week to speed work. Hill sprints and fartleks have helped tremendously!
...This post ended up being a lot longer than planned but I hope it helps in some way!