What makes a workout ideal for me?

1. Long warm-up and dynamic stretching session. I want to be totally loose and stretched from this.
2. A good mix-up that fits in more than one body part. Doesn't have to be a whole body workout though.
3. Getting my heart-rate up.
4. Waking up the next morning and feeling like I did a hard workout the day before. Even if it's a "Two Tylenol plus double-espresso" morning, I'm ok with that.

A couple of my favorites so far were the 200 meter runs w/ push-ups, the timed 100 meter runs and the saturday workout several weeks ago with the push-press, 200 meter run and 3 rope climbs.

Least favorites-
A couple of nites I've come away feeling I spent too much time working on technique and not enough time getting a hard-core workout. A lot of the techniques are new to me and contrary to what I've done in the past, and I'm working on out with the 'old ideas' and in with the new. I'm always up for learning a new lift, technique, grip style or whatever, but I don't want to sacrifice a good muscular/cardio/endurance workout. Time is precious to me.

Steve