Here is the format
Jump 1 - min - 2 min - 3 min - 4 min - 3 min - 2min - 1 min
In between your rope intervals you have 6 stations @ 30 Seconds each with a quick transition.
Station 1: Free Style Heavy Bag Work
Station 2: Battle Ropes - 3 Slams plus a burpee
Station 3: All out Row Machine
Station 4: A line ankle taps
Station 5 Lunge to single leg hop.
Station 6: Uneven Squat to step up
