Here's something simple but very effective
Great conditioning workout and one of my favorites
15 seconds work 15 seconds rest for 10 rounds
- kettlebell snatches (try to keep a consistant rep pace throughout eg 7/7)
- Airdyne bike sprints
If you don't have and Airdyne, substitute with burpees or jump rope
If jumping rope is easy for you, high step it son! 
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