Try this for a quick workout:
Clean-jerk-squat-press (3 sets of 8-10)
Split-squat shoulder fly / shoulder press (with dumbells) 3 sets of (8-10)
Barbell shrugs (3 sets of 8-10)
I "28" set of shoulder presses (lighter weight 7 full reps/7 bottom-half reps/7 top-half reps/7 full reps)
35 split lunge jumps
35 squat jumps
Good upper and lower body workout!!