Holy crap this was a doozy! Our coach, Alan, got this workout from a buddy of his who is a retired Seal.

The point of this auxiliary exercise, other than making me feel like less of a man, is to increase our pull ups reps. After one morning of it, I can definitely see where it will help.

Resistance Training:
Banded Bench Press
Black Band, Double Knotted
10 rounds, 2 reps per round
35 LBs

Extras:
21-18-15-12-9-6-3*
Pull Ups

Between each set, do the following^:
20 Push Ups
20 Sit Ups
20 Squats

*If you do not get all the pull ups unbroken, you must do 5 burpees for each break you take
^The actual workout is 50 reps of each (push ups, sit ups, squats) between sets, but we're working up to that.

Also, the pull ups need to be hard to do. So, if you can easily crank out 21 pull ups, you need to slap on a weight vest (Alan did it with a 20 LBs vest) or, if you use a band for pull ups, select a band that still makes it a challenge to get the 21 (or whatever number) in a row.

Penalties
I did 30 burpees as I took 2 breaks during the 21 set and then 1 break in each set for 18, 15, 12, 9.