500 jumps on the jump rope (last 100 as sprint), 30 seconds side hop, 50 squats, 50 squats, 50 side-lying leg lefts left, 50 side-lying leg lifts right, 50 side-lying leg lefts 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 to chest stretch right, 50 wall calf raises, 50 wall calf raises, 50 sumo squat calf raises with wall, 50 sumo squat calf raises with wall, 30 seconds calf stretch left, 30 seconds calf stretch right, 500 jumps on the jump rope (last 100 as sprint), 20 pull-ups, get it in, get it in!