I did 1 hour of heart rate zone 120 to 140 rotating between various bikes, ellipticals, and shadow boxing. The goal since this is a heart conditioning exercise was to not feel any burn. So I rotated frequently between stations (i.e. every 5-10minutes). If my heart rate dropped a little too low I would jump rope to kick start it or shadow box.
Debating about what I should do for tomorrow's workout. I have MMA training Friday morning. I am considering doing Squats in ascending sets then workout 1 of Joel Jamieson's muscular endurance program.