Three rounds. More if you feel like it. One if you want to declare victory and move on.
Jump rope – two minutes per set.
Bridge-Plank 30-60 seconds per set.
(Make it easier by perching on your forearms, elbows bent. Make it more challenging by raising “contralateral” limbs while holding a tight pose – right arm, left leg. And then reverse. Keep your hips tucked under.)
Hollow Rock – go back and forth several times
Entry level Hollow Rock: Lie on your back, face-up, on floor. Grab your knees with your hands and pull yourself into a ball, tucking your chin. Rock back and forth (back towards head and then forward towards your tail). Don’t rock up onto your butt. You can look at some progressions here.
Finish with a couple downward dog to upward dog or cobra. If you need some guidance on Flow Yoga, here’s a 10 minute sequence from Neghar Fonooni.