This workout contains 3 segments.

#1
3 rounds working for 40 seconds, resting for 20 seconds
Pushup to Childs Pose
Crab Kicks

One minute rest

#2
3 rounds working for 40 seconds, resting for 20 seconds
Deadlift, Curl, Press
Bird Dog Row
Squat with Pulse

One minute rest

#3
5 rounds of 5 repetitions each
Static Lunge Hold with Dumbbell Rainbows
Weighted Cocoon Exchange