RHoD 24MoP

Warm-up:

100 x Jumping Jacks
Active Stretching

RHoD's 24 Minutes of Pain!

5 Tabata Cycles w/ exactly 1:00 rest between each cycle

Treadmill:

@ 10mph and 6% incline

Dips:

19, 15, 8, 5, 4, 5, 5, 4

Elliptical Machine:

as fast as possible @ Level 5

Crunches:

30, 32, 31, 29, 27, 27, 26, 25

Rowing Machine (counting full strokes):

18, 17, 16, 15, 15, 14, 13, 14

I made this up based on the equipment in my gym. If you don't have the equipment listed above, use what you have (step machine, exercise bike, etc).