Week 1 day 6, challenge 7

My laptop crashed and since I work 12 hour shifts it doesn't leave me a lot of time to post and blog. Anyway yesterday did the HIIT recumbant. Today was shoulders and plyometrics.
The routine:
Warm up: shoulder press: 10,8,5,3 reps with 75,75,120,130 lbs
supersetted with 10 reps, 4 sets of 10 jump squats
Shoulder press: 6,6,5 reps with 150 lbs
ss with 1 reps 4 sets of 10 tuck jumps
Shoulder shrugs: 3 sets of 6 reps with 120 lbs
ss with 4 sets of 8 box jump(box is 12 inches tall)
Front dumbbell raise: 3 sets of 6 reps with 25 lbs each
ss with 18 inch box jump to 24 inch bench jump 4 sets ,10 reps
Side raise dumbbells: 3 sets of 6 reps at 25 lbs
ss with 3 sets 10 reps ab crunches
dumbbell lying tricep extensions: 3 sets of 6 reps at 25 lbs
ss with 3 sets 10 reps oblique crunches
Sitting tricep dumbbell extensions: 3 sets 6 reps at 70, 70, 52.5 lbs(last set I had no more to give
ss with 2 minutes rest inbetween those last 3 lifts.
That whole routine kicked my ass and took 43 minutes.
Any opinions of whether supersetting lifting with a routine like plyometrics is good for muscle growth or not.I was actually sucking eggs several minutes after finishing this.
Anyway, hope y'all are having a fantabulous w/e!
Troy