I didn't have time to go to gym yesterday, but that didn't stop me from doing a quick 30 minutes with what I had at home.

This is it:

40 Seconds of work/20 seconds of rest
3 rounds of, rest 1 minute between rounds:

2 Handed KB swings
1 Handed KB swings left
1 Handed KB swings right
Alternating 1 KB renegade rows
KB cleans left
KB cleans right
Alternating underhand passing reverse lunges
KB press left
KB press right
Band squats