Warm-Up.
4 Minutes of Calf & Hamstring Mobility of Your Choice
4 Minutes of Hip Flexor & Quad Mobility of Your Choice

Followed by…

Tabata Fun! x 3 sets (rest 10 seconds between stations):
Station 1 – Frog Jumps x 20 seconds
Station 2 – Rotational Medicine Ball Throws (left) x 20 seconds
Station 3 – Rotational Medicine Ball Throws (right) x 20 seconds

Then…

In teams of two, complete as many rounds as possible in 30 minutes of:
“Dissecting Kelly”
400 Meter Run
30 Box Jumps or Step-Ups
30 Wall Ball Shots

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

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Matthew SwartzDgn Recent comment authors
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Dgn

Can some one scale this for indivual?

Matthew Swartz
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Matthew Swartz

Probably just rest 30-60s after alternating the movements yourself