When you’re tight on time and have a brain more fried than a bat on powerlines, the last thing you need is a complicated workout to follow.
Instead, pick one upper and one lower body exercise and repeat that for however long you have.
Here are some ideas:
Goblet squat and single arm rows.
Kettlebell swings and push ups.
Reverse lunge and crawls.
Lateral lunge and push press.
Do a set of the first exercise, followed by the other exercise straight after. Rest for a bit. Then do it again.
Here’s the thing.
On days like that it doesn’t matter what you do. As long as you do something.
Pick two challenging exercises and get after them. You can accomplish a lot in 10-20 minutes.