500 jumps on the jump rope (with last 100 as sprint), 20 jumping jacks, 20 abdominal crunches, 40 Afrikan twists, 20 mountain climbers, 40 heel touches, 20 leg raises, 20 seconds plank, 20 abdominal crunches, 40 Afrikan twists, 20 mountain climbers, 40 heel touches, 20 leg raises, 40 seconds plank, 30 seconds back bridge, 60 spine lumbar twist stretch left and right, 500 jumps on the jump rope (last 100 as sprint), 20 pull-ups, get it in, get it in!