If you have battle ropes in your gym, here's a quick (about 4 min) metabolic finisher to your strength workout. Use this to stoke your metabolic fire and at the same time, improve your cardiovascular fitness. Think sprints with your upper body.
At the end of your strength workout (after you've burned up much of your glycogen stores), perform 2 rounds of a 20sec:10sec work to rest ratio. Go as hard as you can for each 20 second bout
Why I chose this order of exercises
Simply put, to avoid what we call local fatigue. You will notice while the alternating whip and dbl whip are arm intensive, the figure 8s and uppercuts involve your torso with some rapid rotation. So not only do you get some core work but alternating arm intensive with core involved movements helps prevent local fatigue of your arms. Now get to it!