3 stations (plates, benches and ropes). No more than 4 people per station.

1 (plates)

-Plate Jumps (2-4plates. Continuous jumping without pause)
-Plate Lateral Hops (one foot on plates, one foot on ground. Jump and land on other side of plates with feet switched; max height on jumps)

2 (ropes)

-Battle Rope Slams
-Double Unders

3 (benches)

-Bench Hops
-Push Ups (regress to bench push ups)

6 exercises
Round 1= 1x30on:20off
Round 2= 2x40on:15off (two sets at same exercise then rotate)

15min workout

18min