Warm up:
3 rounds
Run 200 m
5 push-ups
10 scap push-ups
5 narrow stance squats
10 wide stance squats
A. Class
B. 4 sets
16 back rack lunges
16 jumping lunges
C.
30 barbell rows 165/115
1200 m run
Rest 3 min
Repeat
Barbell rows should be for quality. Sets of five or more are ideal.