30/15 x 8 exercises x 5 rounds. One dumbbell.

1 diagonal bounding

2 side to side plank top leg up

3 vertical jump to broad jump

4 bear crawl hold with either contra lateral/ipsi lateral extensions

5 speed skater to runners jump

6 runners posture dumbbell pass under hamstring lateral raise

7 crossover step

8 high boat hold single arm diagonal press