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 1) crossfit.com and/or crossfitendurance.com.  Crossfit Endurance gives you a workout and a cardio workout  for the day (choose swim, run, bike or row machine).  It will give you a good crossfit base and a better cardio/endurance base.  Make sure you read the FAQ page and any instructions provided on the crossfit and crossfitendurance website.  If you don't know how to do a workout check with a professional.  The beauty of crossfit is you don't have to stack on lots of weight to get an incredible workout - work at your pace and ability.

2) You can use the rugby 2011 fitness training program that the Charleston Outlaws used this spring.  I tested it over part of the spring and its a good program.  It includes your weight training and some cardio.  Follow the instructions...  

3) Workout on your own (not preferred).