:30 each movement (A then B) X5

1 min off
A front plank  

B arms up squats

A reverse quad hip thrust

B bear crawl up up down down

A hinge with arms up

B triceps extension hold (half way down)

A squat jacks

B walking burpees (walk out out in in up) - add push up if want

A cross over lunge each side into one squat jump

B running in place (slow hands fast legs)