3 sets
5-single leg squats off a box
15 glute ham raises
3 wall walks + 5 lateral steps e/direction w/ feet on wall
then
Every 6 minutes x 2 sets of: 

20-calorie row,

20-calorie assault bike

50 double unders

 200m run

these rounds should take NO MORE than 4 minutes: if they do, drop the numbers