(No rest between the 3 exercises, but rest between the sets)

10 Swings, 5 Squats, 5 Pushups
10 Swings, 4 Squats, 4 Pushups
10 Swings, 3 Squats, 3 Pushups
10 Swings, 2 Squats, 2 Pushups
10 Swings, 1 Squats, 1 Pushup

After you are done with the block of swings, squats, and pushups rest for 2-3 minutes. Then

30:30, 3 Times:
Rows (Switching at halfway)
Presses L
Presses R (Make sure you're even on each side)
Russian Twist
Plank