Fun Shoulder/Abs Pyramid Workout + Leg/Shoulder Workout

Well I've been coming off a tricep/rotator cuff injury which has been completely frustrating. Today was the first day I felt super strong, and I just rode that wave of endorphins and adrenaline to keep me going. After 3 hours of climbing, I still had energy left in me to get a decent workout in =] 

Soooo I decided I should post some of my workouts that I like in this thing to a) have a go/to place to reference workouts when I'm too lazy to think of a new one and b) for other people to try them out =D Below are two workouts I did the past two days leaving my body feeling such a good state of sore:

Leg/Shoulders:

• 3 sets of calf raise progression (30 of each position, slow and controlled. Don't let heels hit the ground on the way down. Click here for foot position references)
• Feet together
• 1st position
• 2nd position
• 3rd position (left foot forward)
• 3rd position (right left forward)
• Feet inverted
• Right leg only
• Left leg only
• 200 squats
• 100 push-ups
• 30 pull-ups

Shoulder/Abs Pyramid

• 10 bosu ball push-ups
• 100 weighted russian twists
• 9 bosu ball push-ups
• 90 flutter kicks
• 8 bosu ball push-ups
• 80 heel touches
• 7 bosu ball push-ups
• 70 supermans
• 6 yoga ball pike push-ups
• 60 hand over head crunches
• 5 yoga ball pike push-ups
• 50s plank
• 4 yoga ball pike push-ups
• 40 hanging leg lifts
• 3 medicine ball push-ups
• 30 bosu ball lemon squeezers
• 2 medicine ball push-ups
• 20 inverted bench boxer sit-ups
• 1 medicine ball push-up
• 10 v-ups

Let me know what you think =D