MMA Fit Workout 21/5/12

20 Mins Running (L12) 4km
50 full sit ups
50 leg raises
50 crunches
50 Iron Cross/crunches
30 Press Ups
30 Get ups with 7kg med ball
2mins rest

Circuit ----- 1min rounds
with 30secs rest

1. Jumping lunges
2. Mountain climbers
3. Jumping jacks
4. Burpees
5. Squats
6. Sprawls (with 7kg med ball)
7. Knees (alt)
8. Teep kicks (alt)
9. Left blocks
10. Right blocks
11. Running man knees
12. Overhead tricep press (3kg DB)
13. Round the world shoulder press
14. tricep push downs (3kg DB)