15 on 15 off 8x first round, 4x second round

Top loaded single leg squat hold slight isometric at the bottom them jump and land soft

Frogger to quick side plank row with dumbbell On each side then frogger

Step back lunges weight on unloaded leg to clean press (or curl to press) With back leg knee drive

Power rotational chops virtually with dumbbell

Progressive speed high knees. Start slower- end incredibly fast