10 seconds rest in between moves and 30 seconds rest between sets. If you repeat 3x through, this should be less than 15 minutes. Give it a try!
1. Roll up into jump squat, 10-12 reps
2. Bear crawls, 2 forward + 2 back + ONE rep, 10-12 reps
3. Clockwork lunges, 4 with right leg leading and then 4 with left leg leading repeating 3x (12 reps total for each leg)
4. Wide stance sumo squat with slow alternating heel lifts, hold for one minute
Repeat circuit 2-3x through!!