Equipment Needed: A Torpedo or Medium Weights

Bodybuild:
8 Minutes - Superset:
Forward Raise to Shoulder: 8-12 Reps
Curl and Press: 8-12 Reps

Then

8 Minutes - Superset:
Goblet Lateral Lunges: 16-20 reps (alternating sides)
Single Leg Deadlift: 8-10 reps per leg

Then

4 Rounds:
30 Seconds: Push-ups
30 Seconds: Kneeling Strict Press