Hams Fitness, Epsom Personal Training offers you this metabolic conditioning challenge workout for this week (along with your usual resistance training for function and shape);

Cycle 1km (L5/L10)

Vertical Jump x10  (Hands to touch the floor each rep and feet to leave to floor)

Bag/Pad Strikes x50

Perform as many rounds as you can within 15 minutes and improve as the week progresses:)