500 jumps on the jump rope (last 100 as sprint), 100 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, 100 backward lunges, 100 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, 100 wall calf raises, 100 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), 30 pull-ups, get it in, get it in!