30 each ABCD then :30s rest: 4x through

A Low lunge hold with arms overhead

B Single leg rapid side to side hops

C Knee to Elbow (same leg that was loaded in A & B) plank

D Single leg burpee (same leg that was loaded in A B C)

A arms elevated elbows to ears dead lift

B dead lift jump

C Alternating arm reach hip lift

D Break dancers

A push up

B plank hand to hip taps rapid fire

C sumo pulses

D sumo squat jumps