3 rounds for quality

Banded walk around the gym*
30 sec banded hollow hold (L)
20 m weighted KB lunge (2x24/32kg)
30 sec banded hollow hold (R)
30 KB swing (24/32 kg)
30 sec L-sit hold

Did you find your buttocks ? :D

*Tie a knot on a red, thin rubber band, to make a loop of a diameter 25-30cm. Tie the loop around the legs. Walk the long sides of the gym side ways, first left side leading, then the right side. Walk the short sides frontwards and backwards, adducting the leg at each step.