Today is a combo of strength and cardio. So to start all groups are 4 sets, one is cardio and one is strength. As far as the cardio goes do anything you have at your disposal and go as far and as fast as you can for 2 minutes. This will be different exercises and the same rule applies to all sets with 2 minutes rest. The exercises are to have a warm up set then increase the weight of 3 sets after of 8-12 reps, bench press or push ups, followed by standing barbell or db curls, then overhead tricep overhead extensions or tricep push downs and last would be plank holds until you drop.