These conditioning workouts are exactly what my body needs.  I cannot believe how hard they are for me.  40 minutes with plenty of rest breaks, and I am exhausted.  I did:

Swings and Squats Super Sets
One Arm Swings: 10/10x12k, 16k, 20k
Two Arms Swings: 15x28k, 28k
Goblet Squats: 10xBW, 12k, 16k, 20k; 5x28k, 28k

Jump Rope and Overhead Squats Super Sets:
Jump Rope: 60x, 60x, 60x
Overhead Squats: 10xTube, 10xTube, 10xTube

That's it.  Written out it looks like next to nothing.  Done it feels like a truck ran me over.  My endurance is terrible.  At least getting better will be easy.