500 jumps on the jump rope (last 100 as sprint), 30 jumping jacks, 30 arm raises, 30 rhomboid pulls, 30 side arm raises, 30 knee push-ups, 60 seconds side-lying floor stretch left and right, 30 seconds arm scissors, 30 rhomboid pulls, 30 side arm raises, 30 knee push-ups, 30 seconds back bridge, 30 prone triceps push-ups, 30 reclined rhomboid squeezes, 30 prone triceps push-ups, 30 reclined rhomboid squeezes, 30 seconds back bridge, 20 pull-ups, get it in, get it in!