Lew, this is only my third week of combat conditining exercises. My first week it was combined with weight training. My second week happened to be my week off from weight training, so I went more intense on bodyweight exercises. And I’m now back in the gym and doing the combat exercises. This is my current routine. It is similar to what you are doing. At this point in my 12-week program, I’m doing about two exercises per bodypart for 1-2 sets of 6-8 reps. Also, you’ll notice a reversal in some of my exercises compared to what I was doing in previous weeks. I begin each workout with stretching and abs.
Monday: Close-grip bench presses, lying triceps extensions, cuban press, lateral raises, seated row and barbell row. At home, 100 hindu squats, 40 hindu pushups, three sets of back bridge.
Tuesday: Stadium sprints 5-8 sets of sprints up first set of stairs. Each set followed by various pushups as many reps as possible. Then I finish with 2-5 sets of walking up the stadium bench seats. When I get home, I do hindu squats, hindu pushups, back bridge, handstand pushups, ab exercises and a few other combat exercises.
Wednesday: (I’m not doing any quad dominant work at this time due to a knee injury, and the bodyweight squats are working my quads for now). Deadlifts, stiff-legged deadlifts, leg curls, seated and standing calf raises. At home, 100 hindu squats, 40 hindu pushups, 3 sets of back bridge.
Thursday: Stadium sprints (I usually do another workout similar to Tuesday, but not exactly the same. I may run up and down the steps around the stadium, or do a couple sprints followed by walking up the stadium steps). At home, similar combat exercises as done on Tuesday.
Friday: Barbell bicep curls, hammer curls, wide-grip chins, narrow grip chins, bench press, dips. At home, hindu squats and pushups, backbridge.
Saturday: Jump rope for one minute followed by combat exercise. Repeat rope jumping one minute followed by another exercise. Repeat for 7-8 total sets. Or I may use Saturday as a fun day: mountain biking, in-line skating, frisbee, football, etc.
Sunday: variety of bodyweight exercises and/or rest. It’s also my day to do fun stuff: Mountain bike, frisbee, in-line skate, etc.
That pretty much sums it up! Let me know if you have more questions. As for sprinting, I switched to stadiums, so I haven't had a chance to see if I'm faster now. Also, I may substitute sprints for stadiums for variety. Or if the weather is bad, I'll just do a home workout with combat exercises and rope jumping.