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:)