Strength work 

Every two minutes, for 6 minutes (3 sets)
Dumbbell Walking Lunge x 20 steps (10L/10R)

Go heavy the final steps should not be performed without struggle.

Conditioning 

Complete as many rounds and reps as possible in 5 minutes of:
20 Mountain Climbers
10 Air Squats

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Man-Makers
10 Jumping Lunges

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:
10 Ab Mat Sit Ups 
10 Push-Ups