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Do 3 sets of 15 reps. Try to make the difficulty as such that it is at least somewhat difficult to complete the last few reps.
Warmup for 5 minutes at least. Get your heart rate up with some skipping or jogging on the spot.
Lunge
Row (keep both handles and foot slings attached as in photo)
Rotate non stop between 15 reps of each for 3 sets of each.
Rest 2 minutes.
3. Press
4. Squat
3 sets of 15 as above
Rest 2 minutes.
5. Pike (as above in photo).
6. One arm press
All these exercises have videos on the main page of this website.
Go Hard!