Already forgot some things so I will write what I remember.

Rows 800m

Supersets

Curls to shoulder press 20lbx8

Arnold 15lbx5

Run to tire, flip 5 times

2nd

One leg raise on box with resist band underfoot…red..x8

3rd

35lb kb swing,x1…sprint to wall and back..repeat and increment to 10

4th

Tricep extension rope 40, be close to rope

5th

Facepull, stagger stance, rope split to sides of face

6th, reverse fly with 12lb