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
mountain climbers on the medicine ball
mountain climbers on ball
15 pushups rd 1, 12 rd 2, 10 rd 3… ect