Along with the word "functional", conditioning is a word that's thrown around a lot.
Some Americans went to an Eastern European country to find out why this country consistently produced some of the strongest people in the world. When they arrived they found a group sitting around, eating drinking some even smoking every once in a while one of them would get up and lift a huge amount of weight. The Americans were appalled. "This is crazy" they said "You're not observing a healthy lifestyle." The entire room erupted in laughter. The coach said "We're not trying to be healthy, we're trying to be strong."
That may or may not be a true story but the point is these athletes were as conditioned as they needed to be for their sport.
What we all need to do is pick a level of conditioning for our sport and do as much as is needed to support that activity. Any more and you're wasting time any less and you're not going to realize your potential.
This has been one minute in focus.
Row 5 minutes
Press 5 @ 45/5 @ 45/5 @55/5 @ 70/3 @ 80/1+ @ 90 (got 6)
Pull ups 3 x 6 neutral grip/3 x 6 Overhand grip/3 x 6 Commando style
fast forward to 1:40 on the video to see the pull ups
Back ext 3 x 10 with 12.5 lbs
Tabata row 90/89/93/91/93/94/93/94 (735 meters)
...and off I go.