Presuming you’re trying to lose fat, my favorite routine is Mike Mahler’s High Octance Cardio:
Basically, you alternate a round on the rope or the bag with a set of an exercise.
Or, if it’s a hanging-style heavy bag (as opposed to one with a water-filled base), you could disconnect it and lift it like a sandbag. Lends itself to some killer, killer workouts of bear hugs, zercher squats, shouldering, etc.
I’m not exactly sure what the SWAT workout is, but I’m going to guess it’s some combination of push-ups, dive-bombers, pull-ups, leg raises, and squat thrusts. Am I close? Those type of routines aren’t usually great for building muscle, they’re more for general conditioning.