An image from the book, Kachalka: Muscle Beach, featuring a fitness center in Kiev.

Warmup
Speed Ladder

3 sets
2 Turkish Getups R/ L
8 Ring Push-ups
10 Step ups R/L

Strength
5-5-5-5-5
Press

Conditioning
10 Minutes AMRAP
5 x 10 Yd Shuttle Run (100 Yd total)
6 Sandbag Clean + Lunge (3 Right/3 Left)
15 Box Jumps