Here's a quick and simple workout that covers everything.
If you only have 15 minutes to train, try this one.
Here's what I did yesterday.
Set the GymBoss for 15 minutes and perform as many rounds as you can while keeping track of your reps and rounds.
Don't do more then 5 reps per set on this, and use a weight that will challenge you. If you start to get tired, and your form starts to suffer, do less reps.
- kettlebell jerks 5r/5l (I used a 28 kg bell)
- pull ups 5
Add your total reps up at the end of the workout, record them in your workout log. Try to beat this the next time.
Have a great day!