Here is a simple and fast paced WOD that should take about 30 mins.

1. Decline Pushup
2. 1 leg lunge on bench with weights (we used 25 lbs per side)
3. Reverse curl with resistance band
4. Weighted jump squats

30 seconds each, 6 rounds total no rest

Tabata
Equalizer – Pull up

4 mins total ( A tabata is 20 seconds on then 10 seconds rest and repeat )

Finish with an Ab workout
Resistance band partner crunches. 1 holds the band in plank position, and the other does crunches with knees in air.

30 seconds each for 3 rounds no rest.

Quick and easy. Should be a blast, now go give it a try!