crossfit training. try the following and you'll be cussing my name..
1 minute drills. do 5 pull ups, 10 push ups and 15 squats. Do this as many times as you can. If you get done in 40 secs, then you rest for 20 secs... No weight on squats, just your own body weight. Once you go over the minute mark, then you're done.
When you are done with that try...
sets of 10-9-8-7-6-5-4-3-2-1 of the following
deadlifts - bodyweight + 40lbs
bench press - bodyweight
cleans - 2/3 of bodyweight
storm through for time. And of course, you can vary these week to week wtih different exercises. Last week, I substituted dips for bench.
Another hell exercise.. Do you guys do burpee's for PT? It's those things we all did in elementary school where you squat down, shoot your legs out behind you, then back up and squat back up. Except these when you shoot your legs out, you do a push up and when you squat back up, jump as high as you can.. Do the following (you'll need a treadmill)
5 mins warmup, 1 min at 8mph, 20 burpees, 1 min at 8mph, 19 burpees, 1 min, 18 burpees and so on until you get down to 1. I guarantee you'll be hating life half way through.
These are mainly for endurance, I do them for Krav training.