20-Minute AMRAP of: 400m Run Max Rep Pull-ups

Score is number of total pull-ups completed.

1 set:
100-m jog
:30 banded shoulder stretch/arm

1 set:
100-m run (moderate pace)
10 PVC pass throughs

1 set:
200-m run (fast pace)
10 scap pull-ups
 

Post-workout:
On a 3:00 clock:
Find a 1-rep-max weighted pull-up.

2 sets:
:30 lacrosse ball pec mash/side
:30 lacrosse ball bicep mash/arm