Technique day! The overhead squat and SDHP are fairly technical movements, so feel free to sub out for any other movement that is more comfortable for you. 

Working for 14 minutes, start with any cardio of your choosing - jumping jacks, rowing, biking etc if they are still pain-free and you have the equipment - or, walking, stairs, step ups to curb. 

Lateral lunges - make sure that when you step out into the lunge, that you really focus on sinking your hips back and really sitting into the lunge to get those glutes active. You can amp this up by holding a weight at your chest, or keeping arms extended while holding the weight to add some challenge to your abdominals. 

Overhead squat - I did these single arm because of my equipment limitations - just make sure that you are maintaining a stable and level pelvis with NO TWISTING at the bottom of the squat while arm is overhead. If you cannot avoid twisting, or are feeling pulling / pain along either side or at low back - remove the OH portion and switch to goblet or air squats. 

Sumo deadlift high pull -  keep your feet wide, grip narrow (use a DB, KB, diaper bag). Squat down then bring your arms up into an elbows-bent front raise. I did not bring my KB all the way to ground to minimize my squatting depth, and I was mindful not to bump my belly! Slow, controlled movements with focus on the shoulder raise. If you’re not comfortable with this movement, switch to KB swings, standing hip extension, or push-ups. 

Cycle back to the minute of cardio, and continue to repeat this complex for the full 14 minutes. Feel free to take rest breaks or adjust the timing to fit your needs!