20 on 10 off 4x at each movement. 2x around the 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