Made up workout

So I made up a work out and tried it on a client, then myself. Much of it was inspired through crossfit and american parkour, but I think it's a pretty fun/dece workout...could be a bit too much on the shoulders, but not sure...anyway...here it is:


Burpee Broadjump 50m
Lateral push ups 25 m
x2 sets
rest (I did 3 min tops, usually around 2:30 though)

Bicep curl to shoulder press x15 reps
Dips x15 reps
x2 sets

Dive Bomber Push ups x15
Sprint/Agility work carrying 20 lb weight (Starting on the side of the basket ball court facing long ways, run straight, about as far as the free throw line, then side shuffle to halfway, back pedal to the end, side shuffle to the other side, sprint as far as the free throw line, shuffle back to middle, back pedal, shuffle, done)
x2 sets

My shoulders hurt today. Lateral push ups are insane.