set it for 20 minutes and perform as many rounds as you can of the following sequence:
5 Handstand push-ups
10 One-legged squats, alternating
15 Pull-ups
A Beginner version could be:
5 Pike presses
10 Body-weight squats
15 Jumping pull-ups
An ADVANCED version could be:
5 Handstand push-ups on horizontal bars or push-up bars
10 One-legged squats, alternating (go low enough so you can reach across and touch the floor with the opposite hand when squatting)
15 Mountain climber pull-ups
Keep your form in check, sweat, and have fun! Don't forget to follow up the workout with a protein packed meal or a protein shake if you're in a hurry.
Yours In Health,
Steven