Pick one upper-body exercise and one lower-body exercise that complement each other.

Pair an upper-body push exercise, such as an overhead press or a push-up, and pair it with a lower-body exercise that includes some form of upper-body pulling.

Usually, that pull in the lower-body exercise is isometrics.

Such as a deadlift, single-leg deadlift, or kettlebell swing.

If you feel “cold” or “old,” do a quick warm-up with a get-up or two on both sides.

Then, alternate the upper and lower body exercises with whatever time you have left.

Depending on the exercise, I like the reps somewhere between 2 and 8.

Rest enough between the sets to be able to talk somewhat ok.

Then go again.

This simple combo works well for a longer workout too.