I really enjoyed this workout, but box jumps are my jam and abs are just lovely, so it was a perfect pairing together for me. It probably would have gone faster if I could run decently too. For you runners, this one literally might be like 5-10 mins less. Those 30″ box jumps also slowed me down on the second set, even though there were only 5. 

Modifications: 
Box Jumps —-> Step Ups, adjusting height or adding weight for the second set
Sandbag Run —-> Weighted Run