Warm up with some shoulder and back mobility exercises, and a few sets of pull-ups and burpees at a moderate pace. For time, complete 30 pull-ups and 30 burpees, then 20 pull-ups and 20 burpees, and finally 10 pull-ups and 10 burpees. Break up the pull-ups and burpees as needed to maintain good form and intensity throughout the workout. If you don't have access to a pull-up bar, substitute with bent-over rows or lat pulldowns. Cool down with some light stretching and foam rolling for your upper body and legs. The goal is to build upper body strength and endurance while improving your conditioning.