500 jumps on the jump rope (last 100 as sprint), 50 side hops, 50 squats, 50 squats, 50 side-lying leg lifts left, 50 side-lying leg lifts right, 50 side-lying leg lifts left, 50 side-lying leg lifts right, 50 backward lunges, 50 backward lunges, 50 donkey kicks left, 50 donkey kicks right, 50 donkey kicks left, 50 donkey kicks right, 30 seconds left quad stretch with wall, 30 seconds right quad stretch with wall, 30 seconds knee to chest stretch left, 30 seconds knee chest stretch right, 50 wall calf raises, 50 wall calf raises, 50 sumo squat raises with wall, 50 sumo squat raises with wall, 30 seconds calf stretch left, 30 seconds calf stretch right, 10 minutes on punching bag, 500 jumps on the jump rope (last 100 as sprint), 20 pull-ups, get it in, get it in!