More "Cardio"

Burpees 30 seconds
Rest 20 seconds
Heavy Bag 30 seconds (focusing on speed and power-throwing every punch with bad intentions)
Rest 20 seconds

Repeat for 18 minutes. (used the gymboss for rounds)- video only shows first 10 minutes or so.

One word. Brutal.

I did this after a workout that was primarily pulling motions. (rest day on paper but you know how that goes...)
Try this for some serious fight conditioning.