One round of JONES consists of 400m Run, 30 Squats, 400m Run, 15 Push Ups, 400m Run, and 30 Burpee Broads Jumps which repeats for the duration of 30 minutes. For the running part, try to find a pace that you can maintain throughout the entire workout. As far as the bodyweight exercises, try to go for as many unbroken reps as possible.

Scaling: You can scale JONES by reducing the AMRAP from 30 to 15 minutes or by decreasing the reps and distances by half.