Warm up
3 rounds
:45 butt kicks
5+5 birddogs
5+5 bodyweight windmill
5 burpees

Workout
8-10 rounds of 1,5 min on / 1min off
16-20 alt leg v-ups
8-10 burpees
max reps kb/db swings in remaining time

Accessory work
2-3 rounds
8-12 windmills (R/L)
8-12 lateral box/chair step ups (R/L)
8-12 suitcase deadlifts (R/L)
rest as needed