@Rashan, 500 jumps on the jump rope with last 100 as jump rope sprint, 30 seconds of high-stepping, 40 weighted lunges, 60 weighted backward lunges, 60 leg circles left, 60 leg circles right, 60 fire hydrants left, 60 fire hydrants right (all of the exercises just mentioned in sets of 20), 30 seconds wall sit, 60 seconds left and right quad stretch, 30 seconds lying butterfly stretch, 10 minutes on heavy bag, 500 jumps on the jump rope with last 100 as jump rope sprint. 30 pull ups. Get it in, get it in!