1 set of 500 on the jump rope + a few dozen with arm crosses and double unders, 3 sets of 10 on rowing machine (50 kg), 4 sets of 10 bench presses on heaviest setting, 3 sets of 10 back pull-downs (50 kg), 3 sets of 10 bicep curls (50 kg), 3 sets of 10 leg lifts, 3 sets of 10 leg presses on heaviest setting, 6 sets of 10 tricep presses (50kg), 20 push-ups, 40 leg to full body lifts. Get it in, get it in.