SAQ?

Speed is defined as the ability to move the body in one direction as fast as possible. 
Agility is the ability to accelerate, decelerate, stabilize, and quickly change directions with proper posture. 
Quickness is the ability to react and change body position with a maximum rate of force production.

All three components will enhance the workout experience, satisfy the need for cardiorespiratory work, and provide variety in movement direction and position.