I plan to compete again in September. For the next month or so I plan to get in somewhat reasonable shape. This workout took about 25 minutes but definitely wrecked me.
If you are in half way decent shape you may not call this conditioning. It was for me though.....
Circuit 1:
Sled drag 90 lbs - 50 yards
Ab Roller x 10
Pullup x 10
3 rounds
Each round took a little less than 5 minutes. I wasn't moving at a fast pace, but didn't take any breaks between exercises or rounds.
I took a couple minute break between these two circuits.
Circuit 2:
Farmers walk 50 yards with 90 lbs per hand
25 push ups
25 leg lifts
3 rounds
Each round took about 3 minutes or so. I had a good pump, my heart rate was up and I felt sort of like an athlete again.
This was a great recovery workout, I plan to add one of these in per week on a off day. I think it will increase my work capacity and body composition without taxing my body for my normal training sessions.