1) To pass running, improve your stamina.
a) Train by doing sucide sprints.
b) Run up and down the stairs
c) Filled a bag with brick and run 4km. It will freaking build
up your endurance and stamina.
2) In order to do pull-up, you have to do pull up.
a) If you can't do a pull-up, get someone to assist you with 10
assisted pull up everyday/
b) Go gym, used the lateral pull down machine.
3) Aussies pull up