The exercises on the following list can be done in any combination. It is a good
idea to superset two or three of them together to give each muscle group
recovery time while working on the others. You should be aiming to do 3
sets of 8-10 reps of each exercise at 80% of your 1-rep maximal load.
Start with a warm up, then cardiovascular work (for example 10 minutes running
on a treadmill). Add a conditioning section at the end, such as boxing,
step-ups, sprint, pushes, or ERGs. Then conclude with a cool down: perhaps 5 mins
walking on a treadmill.