1 set of 200 on jump rope, 20 floor tricep dips, 20 pike push ups, 20 reverse push-ups, 60 seconds side-lying floor stretch left and right, 20 floor tricep dips, 20 pike push-ups, 20 reverse push-ups, 30 seconds back bridge, 20 floor y-raises, 20 supine push-ups, 15 hover push-ups, 20 reverse floor arm sweeps, 20 floor y-raises, 20 supine push-ups, 15 hover push-ups, 20 reverse floor arm sweeps, 30 seconds back bridge, 30 minutes family training on gun and knife disarms, 20 minutes on heavy bag, 40 pull-ups front and back hand grips! Get it in, get it in!