Currently I'm working in these sets with my normal weight lifting routine that isn't all that terrible, probably ~1hour each day.
Fri (3/16: weights
Sat: Level 4 - D1 - 12 rounds
Tue: L4/D2 - 22minutes
Thur: L4/D3 - 11 minutes
Day 1: Ouch, like I've said been doing normal weight workouts for quite some time now - but after day 1 I felt like it was the first week of highschool football all over again. Probably because I was squating 90lbs (+45 bar) though, but excellent workout out nonetheless, definitely kept my heart rate up.