Rest and sets
You recommend that during the hyper phase, rest should be limited to 1 minute, and during the strength phase, 1-3 minutes is appropriate with full recovery the goal between sets. What is the reasoning behind this? Also, this creates some long workouts during the strength phase with total of 23 sets, not including the circuit. Is 60-90 min OK or too long to lift (especially after the usual 20-30 min CFit style)?