500 jumps on the jump rope (last 100 as sprint), 50 jumping jacks, 50 arm raises, 50 rhomboid pulls, 50 side arm raises, 50 bare-knuckle knee push-ups, 30 seconds side-lying floor stretch left, 30 seconds side-lying floor stretch right, 50 arm scissors, 50 rhomboid pulls, 50 side arm raises, 50 bare-knuckle knee push-ups, 30 seconds back bridge, 50 bare-knuckle prone triceps push-ups, 50 reclined rhomboid squeezes, 50 prone triceps push-ups, 50 reclined rhomboid squeezes, 30 seconds back bridge, 10 minutes on the punching bag, 500 jumps on the jump rope (last 100 as sprint), 20 pull-ups, get it in, get it in!