For the breakdown of class imagine facing a huge flight of stairs with weights in your hands. At first you think "this is crazy", but you run up one flight, than another 3 flights and get to the top. At that point you quickly drop to the ground and do 20 push ups. You hop up and repeat the cycle 3 times.
Next, you take the weights and do shoulder presses while you are running up the stairs 5 flights. At the top you face a partner and do plank drills together. Hop up, run down half the flight of stairs. Turn around, lunge up the stairs to the top. Repeat 2 times.
At this point of reading, you feel inspired to run up and down the stairs, right?
Mt. Tabor Volcano parking lot