You can mod this workout anyway you like, but I like to use this as a full body endurance training workout.
I focus on short rest, maybe 10-15 seconds, but the rest we still want to maintain a 60% max heart rate, so light jogging should accomplish this.
For the actual work, i want to be at around 80-90% max heart rate. aim for 5 rounds, 45 seconds of work, 30 seconds active rest, ie light jog.
Squat medicine ball toss
bent over rows with dumbells
medicine ball slams
archer rows, with 2 mountain climbers each leg
russian twists
mountain climbers on the medicine ball
bicycle crunches
mountain climbers on ball
bikes again
15 pushups rd 1, 12 rd 2, 10 rd 3… ect
Have fun!