First 24 min was 2 workouts from BodyrockTV.com
Set your interval timer to 10/50 for 24 rounds. You need to complete the following 12 exercises twice through.
Box Jump+ 1/2 Burpee (Alternative sides)…. Jump forward/side/back/side/ Burpee and then back opposite direction.
Lunge & Swing using medicine ball or light sandbag
3 point jumps: feet to R shoulder then left shoulder then : R & L Knee to Elbow using the Ugi medicine Ball:
Side Leap using the Ugi medicine Ball.
Tricep Dips + Knee Tuck using a Dip Station
Walking Pike Push-ups ( a variation of inch worm)
Clean & Press using a sandbag
Squat Leaps/ jumps
3 Tier Push ups: floor:mid:extended
Reverse Pull Ups using a Dip Station or Ring rows
Squat & Press using a Sandbag
Switch Lunge’s
Bonus: 3 roundsof the following (interval timer to 10/50 for 12 rounds)
Squat sandbag high pull L & R
V ups with medicine ball
Kettlebell swings
Bicycles
Barbell Bliss 