Something you don't see here often: timed conditioning workouts!
3 supersets, but 45 seconds per exercise with a 45 second rest between supersets.
For example, SS 1 is goblet squats then overhead press. You will perform the goblets for 45, then immediately into the presses for 45, then rest for 45.
Complete circuit style, so goblet, press, rest, then swings, pullovers, rest.
Repeat entire circuit as many times are you want and can handle.