3 groups twice through at one minute each exercise.
Group 1:
Squat hold w/ lateral walkout or hack squat to sumo squat combo
Push up rotation w/ knee flexion or bird/dog
butt kick jumps or jogging butt kick
Group 2:
Sphinx push up or mod. narrow push up
Lateral skip w/ jump or lateral skips
1/2 up/down or Bench Up/down
Group 3:
Twisting mountain climbers or high knees
Fast boxing
Hack squat HOLD or hack squats
Core V-Sit twist
Side plank w/ abduction or Side plank Right
Side plank w/ abduction or Side plank Left