The Thirty-Aught-Six Workout is in two halves. First half is calisthenics with added chains for weight. Second half is on the heavy bag.
Chains Half: Set timer to beep every 30 seconds. Put a chain around your neck that weighs about 15% of your bodyweight and start timer. Do as many Push-ups as you can until the beep, then as many Squats as you can until the beep, then as many Lunges as you can (while pressing the chain overhead) until the beeps, then rest until the beeps. Repeat 5 more times for a total of 6 cycles (12 minutes).
Rest until your heart rate is under 100, then start the second half.
Heavy Bag Half: Set round timer for rounds of 1:30 with :30 breaks. Punch and kick the bag with maximum sincerity for 1:30, and rest for :30. Repeat 5 more times for a total of 6 rounds (12 minutes).