3 groups with 3 exercises per group, twice through.
Group 1:
1-single leg windshield wiper or Quad. rotation
2-Pushup with rotation or mod. pushup rotation
3-Lateral skip w/ lunge or lateral skips
Group 2:
1-Hack to sumo jump squat or hack to sumo squat combo
2-Sphinx pushup or mod. plank ups
3-Lunge jump w/rotation or reverse lunge rotation
Group 3:
1-Lateral bear walk or Bear plank hold
2-Superman with abduction or superman
3-Squat- dot jump-squat or dot run
Core:
V-Ups or whole body crunch
Side plank dip or mod. side plank dip right
Side plank dip or mod. side plank dip Left