well, after 16 weeks of complexes 3-4x/week for half an hour a session plus loaded carries for another 15 minutes after two of those sessions, plus SSC for 45-60 minutes later in the day 2-3x/week, my conditioning went through the roof.
occasionally I will walk five blocks from the parking garage to work if I miss the shuttle. the last block is maybe 50-75 yards at an incline about 30* or so. walking the whole distance at full speed (a bit over 4mph as per the treadmill) before I went on my cut, I'd be huffing and puffing up the hill and as I took the elevator up to my floor, and I'd be sweating buckets. by the end of the cut, breathing through my nose kept me oxygenated enough, I wasn't winded anymore, and I'd feel slightly warm instead of sweating buckets.
I would invest in a foam roller (they're cheap, about $50 for a big one) if you're going with weighted complexes that often. my IT bands, glutes and groin really, really hated me every day.
I would also do a lot of research on just how many calories are enough for you on this routine.