I am searching a way I could do sort of Tempo for upper body.
I was wondering if some BW circuit were enough.
Something like 3x all circuit 30 sec per events 5 min between circuit
Dips
Push Up
Chin Up
Handstand push-up
Rope Climbing
between sets of tempo runs he has athletes perform push ups and other bodyweight exercises. As well it hink they are done in the warm up, one thing I do is put on socks then drag myself with my arms up and down the floor. As well the day before an off day he perscribed burning out on upper body exercises.
I think the ideas posted above are good, but I was wondering if anyone had use of a PowerWheel, I was thinking that it could be used as upper body tempo for recovery…it is not the same but I was thinking it may be somewhat like sled dragging for the upper body??? Any suggestion would be apreciated as to wether or not this comparison is moronic… 
incase you do not know, a power wheel is a wheel that you strap to you feet and you can crawl all around the place like an idiot