Warm up mobilise first
Arm bars, bent arm bars, goblet squats, TGU
Min 1 Suitcase squats 6 each side
Min 2 Goblet Lunges or Front rack 6 each leg
Min 3 Kettlebell Swings x 12
X 5 sets = 15 mins or can do 6 ,7,8,10 sets
As long as your first rep is as good as your last rep. Don’t challenge technique and choose appropriate weight!
If you want to go heavy reduce the reps to 4 each side and 8-10 swings.