WARM-UP
3 rounds of:
40 High Knees
10 Lateral Lunges
0:30 Bottom of Squat Hold

WORKOUT
3 rounds of:
30 Front Racked DB Lunges
25 Sit-Ups (oh single arm DB optional)
15 Lateral Burpees Over Barbell

3:00 Rest after the 3 rounds and then perform 3 rounds again.

COOLDOWN
2 rounds of:
15 DB Upright Rows/Arm (or other weight from around the house)
20 Supermans
10 Cat/Cows
1:00 L-sit Hold