500 jumps on the jump rope (last 100 as sprint), 50 jumping jacks, 50 arm raises, 50 rhomboid pulls, 50 side arm raises, 50 bare-knuckle knee push-ups, 30 seconds side-lying floor stretch left, 30 seconds side-lying floor stretch right, 50 arm scissors, 50 rhomboid pulls, 50 side arm raises, 50 bare-knuckle knee push-ups, 30 seconds back… Read more

500 jumps on the jump rope (last 100 as sprint), 30 arm raises, 50 side arm raises, 30 triceps dips, 50 arm circles clockwise, 50 arm circles counterclockwise, 30 diamond push-ups, 30 jumping jacks, 50 chest press pulses, 50 leg barbell curls left, 50 leg barbell curls right, 50 diagonal planks, 50 punches, 50 bare-knuckle push-ups, 10… Read more

500 jumps on the jump rope (last 100 as sprint), 50 jumping jacks, 50 abdominal crunches, 50 weighted Afrikan twists, 50 mountain climbers, 50 heel touches, 30 leg raises, 40 seconds plank, 50 weighted Afrikan twists, 50 mountain climbers, 100 heel touches, 30 leg raises, 50 seconds plan, 30 seconds back bridge, 60 seconds spine lumbar… Read more

500 jumps on the jump rope (last 100 as sprint), 30 jumping jacks, 30 incline push-ups, 30 bare-knuckle knee push-ups, 30 bare-knuckle push-ups, 30 wide-arm push-ups, 30 incline push-ups, 30 bare-knuckle box push-ups, 30 wide-arm push-ups, 15 diving push-ups, 20 seconds back bridge, 20 seconds chest stretch, 10 minutes on the heavy bag with… Read more