20 on 10 off 4x at each station. 2x through entire set.

Rapid squat with 1 dumbbell arm down curl to press

Bear crawl frogger

90 degree bend quick hip pivots  

Fast feet transitions with open close of hands

Side plank top leg lift and lower (if bent- match bottom leg)

Squat jacks

Hinge punch the ground to quickly grab weight or  shoe or ball

Speed skate walk out to SL plank walk back to skate

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