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I like to incorporate burpees into this circuit, you'll notice a big improvement in your conditioning at the end of 3 weeks to a month.
Circuit of Death
Squats X 10 (max weight you can lift 10 times)...1 min rest
Wide Grip Chin Ups X 10-15...1 min rest
Deadlifts X 10 (max weight you can lift 10 times)...1 min rest
Dips (as many as you can do until failure)...1 min rest
Burpees (to failure)
Then rest for 2-3 mins and start again. Repeat the circuit 3 times. It's a fucking killer, you'll like it. Doing the Burpees at the end of a full body workout is tough, so you'll see big improvements in a short space of time. This circuit promotes the release of so much GH it's ridiculous. Ensure you have 24 hrs rest between doing the circuit, and use it as your main weight training for 3 weeks to a month.
After the circuit, try doing 3 X 5 min rounds on a heavy bag, with 1 min rests in between. All together, you can fit this workout into an hour easily.
A little bit off the topic, but you'll like it.
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