E2MOM for 20 minutes:
7-10 strict pull ups using the tempo 1231 (not chin ups)
Work with a partner on this so you can help each other with tempo counting. This will be one second up, 2 second hold at the top, 3 second eccentric, 1 second at the bottom. Burnout will come quickly so once this happens, grab a band and keep going. If you do not have pull ups, you can use this same tempo with ring rows.
Then, run 1 mile