I was short on time the other day and wanted to get a good challenging but quick workout in so I decided to combine shoulders, legs and some cardio! It took me about 40 minutes! Try it out!
Handstand holds
wall balls 16lb 3x15
Squat jumps 3x30
Double unders 150 total. PR 36
DB snatch 30lbs 3x10
Reverse lunges w/bar 50lb 3x15 ea h
Bench hops 15 over and back
Leg extensions 4ln 3x15
Single leg seated Hamstring curls 40lb 3x15
Battle ropes 1 min. Small alt waves, big wave, side waves, jumping jacks
GIVE IT A TRY AND HAVE FUN!!!