You say that you have no time to train today?  Here’s a good twenty minute "bang for the buck" session.  Select the appropriate weights, set your watch, and let’er rip. 

  • Woody Bag squat cleans  5x
  • Kettlebell Jerk or push press 5x
  • Pull up or ring rows 5x

Try to get as many sets as you can in the twenty minute period.  You can substitute a kettlebell, dumbells, a med ball, or even a bar for the Woody Bag.