:40 ABC X 4 at each station

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A single arm bear crawl hold

B Superman plank hold (arms and legs wide)

C burpee

A close squat low hold

B same side single leg squat tippy toe off the ground

C single leg (same) lateral quick hop side To side

A overhead hold

B 90 degree curl hold

C goal post jacks  

A hip lift part of get up

B pull the leg through for get up so you’re 1/2 kneeling- then hold a tricep overhead extension

C then stand to complete get up but do a rapid slight hinge knee drive

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