Thanks for the ideas. If I had access to the equipment at the gym when I wanted it, I could do a full body strength routine in about 40 minutes but apparently the squat rack is a popular thing at 630 in the morning
so I've been doing dedicated upper body and lower body days 2x a week and not really getting in a long cardio session.
At home, I'd be limited to bodyweight only since I don't have the room/floors to support heavy weights (woot for historic row houses).
I also should have mentioned that I'm generally ok with working out in the morning and fencing in the evening. Yes, I can feel the fact that I worked out in the morning when I fence, but as long as it wasn't a dedicated leg day the performance losses are generally acceptable.
I'm liking your first idea with the following modifications:
T: Cardio/plyometrics (morning) and Fencing (evening)
W: rest or bodyweight exercises depending on how I feel
Th: long cardio