Monday 31st august: MMA spartan
5 mins per station (45secs work, 15secs jogging on spot, repeated 5 times to total 5 mins)
5 min warmup (bike)
circuit 1
punchbag with 3kg dumbells
high box jumps
bear crawls
heavy ball clean and throw
circuit 2
jump squats
heavy bag clean and press + carry 10 metres
alternating hand kettlebell swings
medicine ball wood choppers