Amazing shoulders/core workout, not for the faint of heart
Start with a proper warm-up (I warm up rotator cuffs with light dumbbells and do a warm up set with light or no weight for the first tri-set). I do 3 sets of 8-12 reps on most of the things
1. tri-set:
-dumbbell shoulder press (x8-12 with a heavy load)
-burpees(x8)
-medicine ball twists (20x each side)
2. super set 1:
-traps row (x8-12 with heavy weight)
Here's a video of a hot guy doing it: http://youtu.be/p0OoJBq_9-U
-upright rows (x8-12 with heavy weight)
3. super set 2:
-trap raise
Another video of a guy: http://youtu.be/Sq4pdJ3J__A
-resistance band rear delt flyes
4. tri set:
-handstands
-lightweight dumbbell lateral raise flutters (i used 3lb DBs)
like this, but out to the side: http://youtu.be/mwxUL-5fk_s
-dumbbell v-ups
like this: http://youtu.be/FNYgY0erh5o
Let me know what you think! It's gonna get your blood flowing!