"Today is an Interval Workout -- all about consistency. Work to keep every round the same, or FASTER. Sart at a conservative pace, but complete every set unbroken. Take easy, smooth transitions on the first round. Take a few deep breaths between movements to control pace and maintain quality.
For the deadlift, choose a weight that allows continuous movement while breathing -- you shouldn't be bracing too hard (the weight shouldn't be super heavy). Jumping Jacks and Plank Marches should be done smooth and consistent, in the groove. For the core hold, keep it HIGH quality. Don't slack off here.
When you hit the rest period you should feel like you EARNED it. If you feel like the rest is too short, you didn't go at the appropriate pace (you went too slow).
WEIGHT: For Deadlifts use anything with a handle (and that you have 2 of) and perform like you would a dual Kb Deadlift. If you have a Kb then do a Kb Deadlift. You can also use a backpack, sandbag, bag of dog food etc., and perform like a Kb Deadlift (Between legs, Sumo)."