Already forgot some things so I will write what I remember.
Curls to shoulder press 20lbx8
Run to tire, flip 5 times
One leg raise on box with resist band underfoot…red..x8
35lb kb swing,x1…sprint to wall and back..repeat and increment to 10
Tricep extension rope 40, be close to rope
Facepull, stagger stance, rope split to sides of face
6th, reverse fly with 12lb