25 min easy run
5 min rest and mobility
A) 5×80 m sprint :90 rest between efforts
B) class but with 20 wallballs instead of 15.
C) 5 minutes of max sets of 5/3 muscle ups
3 sets of 7 db front raise+7 lateral raise+7 rear delt fly
3 sets of 8-10 Arnold press
*do 25 hollow rocks after each working set.