Warmup:
3 sets of each exercise, 30 seconds on/30 seconds rest per set, of:
Rowing
Situps
Jumprope
Squats

Workout:
21-15-9 reps of 14-lb wall ball and burpees (I had to sub pushups and squats because I can't quite do burpees yet)
9-15-21 reps of pullups and 55-lb. sumo deadlift high pull