Unfortunate truths of fitness from Mark Rippetoe:
1)Your muscles cannot get “longer” without some
rather radical orthopedic surgery.

2)Muscles don’t get leaner—you do.

3)There is no such thing as “firming and toning.”
There is only stronger and weaker.

4)The vast majority of women cannot get large,
masculine muscles from barbell training. If it were
that easy, I would have them.

5)Women who do look like men have taken some
rather drastic steps in that direction that have
little to do with their exercise program.

6)Women who claim to be afraid to train hard
because they “always bulk up too much” are often
already pretty bulky, or “skinny fat” (thin but
weak and deconditioned) and have found another
excuse to continue life sitting on their butts.

7)Only people willing to work to the point of
discomfort on a regular basis using effective means
to produce that discomfort will actually look like
they have been other-than-comfortable most of
the time.

You can thank the muscle magazines for these
persistent misconceptions, along with the natural
tendency of all normal humans to seek reasons to
avoid hard physical exertion.

A) 30 Turkish get ups (15 each arm) 1.5/1 pood

B) EMOM for 20 minutes 100m sprint

C) 3x 60 second handstand hold