Warm up:
Run 800 m
Bike 1 mile
Row 1k
Mobilize
A. 1 rm box squat
B. 2×5 Back Squats(heavy sets)
C. Every 3 min for 9 min
1 set of max muscle up
D. Class
E. 7 rounds
:20 sprint row/2:40 moderate row
Goal is to raise spike the heart rate(90%) and then be able to bring it down to moderate(70%). 90% and 70% are measurable with a heart rate monitor but perceived level is fine.