Every minute, on the minute, for 30 minutes:
Minute 1 – 10 Calories of Assault Bike (or 200 Meters of Rowing)
Minute 2 – 20 Double KB F Squats 2x24/16

Minute 3 – 25 Push-Ups
Minute 4 – 15 Box Jump-Overs
Minute 5 – Rest