Conditioning Circuit Workout (Samuel Spiegelman)
Perform each exercise for 30 seconds in the following order. Do not rest until after the last exercise.
This comes out to a total of six minutes of work per round. You will do multiple rounds, so between the first and second round take a three-minute rest. Between the second and third (if you are doing three) the rest should be two minutes. For those doing four rounds, then rest is a minute and a half between the third and fourth time through. In a tournament as you get deeper into the brackets you get more fatigued. Therefore I want less rest between your last few rounds.