The article provides a template and in the podcast that I’m currently doing. Both are very similar and honestly, I often rotate between both types of sessions in a week.
Heck, sometimes I even do something different like alternating KB swings and dips for 45 minutes with 2 minutes on the treadmill in between sets.
But the basic premise is always the same: combine resistance training with a fairly high neurlgical component with energy systems/cardio work.