1 set of 500 skips on the jump rope, 50 floor tricep dips, 30 pike push ups, 20 reverse push-ups, 30 seconds side-lying floor stretch left, 30 seconds side-lying floor stretch right, 30 floor tricep dips, 20 pike push ups, 20 reverse push-ups, 30 seconds back bridge, 30 supine push ups, 30 hyperextensions, 20 hover push-ups, 30 reverse floor arm sweeps, 30 supine push ups, 30 hyperextensions, 20 hover push-ups, 30 reverse floor arm sweeps, 30 seconds back bridge, 1 set of 500 skips on the jump rope, 50 pull-ups front and back arm grips, 5-10 minutes on the heavy bag with 16-oz. gloves. Get it in, get it in!