500 jumps on the jump rope (last 100 as sprint), 30 jumping jacks, 20 arm raises, 20 rhomboid pulls, 20 side arm raises, 20 knee push-ups, 60 seconds side-lying floor stretch left and right, 30 seconds arm scissors, 20 rhomboid pulls, 20 side arm raises, 20 knee push-ups, 30 seconds back bridge, 20 prone triceps push-ups, 20 reclined rhomboid squeezes, 20 prone triceps push ups, 20 reclined rhomboid squeezes, 30 seconds back bridge, 500 jumps on the jump rope (last 100 as sprint), 20 pull ups, 500 jumps on the jump rope (last 100 as sprint), 30 seconds side hop, 20 squats, 20 squats, 20 side-lying leg lifts left, 20 side-lying leg lifts right, 20 side-lying leg lifts left, 20 side-lying leg lifts right, 20 backward lunges, 20 backward lunges, 20 donkey kicks left, 20 donkey kicks right, 20 donkey kicks left, 20 donkey kicks right, 60 seconds left and right quad stretch with wall, knee to chest stretch left and right, 20 wall calf raises, 20 wall calf raises, 20 sumo squat calf raises with wall, 20 sumo squat calf raises with wall, 60 seconds calf stretch left and right, 500 jumps on the jump rope (last 100 as sprint), 20 pull ups, get it in, get it in!