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[QUOTE="Forza Azzurri, post: 3357878, member: 1452"]
So, I've settled into a three day cycle:

Day 1 -

Timed Mile - 5 mins rest
4 Timed 400s - 2 mins rest
4 Timed 200s - 1 min rest
4 timed 100s - 30 secs rest

Adding to this slowly.  This can be modified to add different distances: 2 mile, 800.  Also number of reps can be modified - 6 400s, 8 200s etc...

Day 2 -

1 min jumping rope - No rest
pushups - No rest
core - No rest
MMA sequence - kicks, punches, combos, -- No rest
Yoga pose as stretches to loosen extreme tightness from intervals - Serves as rest before next cycle...

Up to 8 cycles (about 1 hour and 10 mins).  When I get to 10 cycles, will up the time on the jumping rope, the reps on pushups and core

Day 3 -

Yoga -  75 mins

Sun Salutations - Hold for 30 secs each pose
Chair sequence - Hold for 1 Min each pose
Flow sequence - Hold for 1  Min each pose
Balance sequence - Hold for 1 Min each pose
Ground sequence - Hold for 1 Min each pose

Having a boxing timer really helps with this...

My legs fully recover from intervals in 3 days so this sequence works...
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