500 jumps on the jump rope (last 100 as sprint), 50 jumping jacks, 50 abdominal crunches, 50 weighted Afrikan twists, 50 mountain climbers, 50 heel touches, 30 leg-to-body raises, 60 seconds plank, 50 abdominal crunches, 50 weighted Afrikan twists, 50 mountain climbers, 50 heel touches, 30 leg-to-body raises, 60 seconds plank, 30 seconds back bridge, 30 seconds spine lumbar twist stretch left, 30 seconds spine lumbar twist stretch right, 500 jumps on the jump rope (last 100 as sprint), 10 pull-ups, get it in, get it in!