Jump Rope Srawls.... Wow, Ok this was like my third real class at my pankration gym tonight but dear god were those hard on another level that I didnt expect. I imagine you have all done this before but if you havent you have to give it a try. You need three people for it and a large jump rope. First you set the rope tight and inch from the ground and jump side to side ten times (20 jumps) and then turn and jump back and forth ten time (20 jumps) Then the guys swing the rope around you and you sprawl 10 times while jumping the rope. Do 5 sets of this. I am in terrible shape (hence joining a gym and training) so obviously this killed me. But even the dudes in very good shape at my gym find it to be a good warm up before class.