Just a sample.
Todays 'cardio' work. (in gym due to bad weather)
Warm up on treadmill : 1 'dartmoor mile'--probably doesn't meam very much to most but this is a routine taken from the Rm corps, basically a mile at speed march/jog pace but with maximum height gain on the treadmill.
So today = i mile and 270 ft ascent.
Then : second warm up with weight (25kg), complex of :
10 rear squat
10 good morning
10 bent over barbell row
10 floor to ceiling (clean and press)
Second round same but with 27.5 kg.
Then main 'cardio' work :
Front squat paired/supersetted with running on treadmill, 9-9.5 mph pace and 0.25 mile each run
30kg x 10
35kg x 10
40 kg x8
45 kg x5
Finishing work : 10 minute interval run on treadmill.