Are you doing SS x 3 a week?
If it was me and I was trying to increase cardio fitness i'd keep the SS workouts but drop them to 2x a week. I'd be tempted to include pull-ups instead bent over rows, and maybe include power cleans maybe rotated (I love cleans since including them)
For the 3rd day I'd do a rotation of 2 or 3 cardio style sessions.
C1: Interval based sessions
C2: Metcons, resistance based workouts, but around the anaerobic/aerobic treashold
C3: Steady state cardio
All three rotated could keep it changing enough to stay interesting. The interval based, and metcon based workouts would prob be more beneficial to match fitness, you never spend 90 mins steady jogging about, it's much more like 10-20 second burst of effort, set in longer rest periods.
Edit: If you want help of idea with metcon based work-outs let me know
If it was me and I was trying to increase cardio fitness i'd keep the SS workouts but drop them to 2x a week. I'd be tempted to include pull-ups instead bent over rows, and maybe include power cleans maybe rotated (I love cleans since including them)
For the 3rd day I'd do a rotation of 2 or 3 cardio style sessions.
C1: Interval based sessions
C2: Metcons, resistance based workouts, but around the anaerobic/aerobic treashold
C3: Steady state cardio
All three rotated could keep it changing enough to stay interesting. The interval based, and metcon based workouts would prob be more beneficial to match fitness, you never spend 90 mins steady jogging about, it's much more like 10-20 second burst of effort, set in longer rest periods.
Edit: If you want help of idea with metcon based work-outs let me know
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