This class was by far my strongest class ever. We did a good combination of exercises, lots sprint, longer and mid range runs with stairs. There was also a good deal of things like pushups, 7 point pushups, dips, lunges, squats. I knew that something had changed when I was able to do the crawling and mt. climbers without struggling. Also, I was able to stay near the front of the group during our longer runs. This class felt really good. I can tell that I am improving a lot, and it feels like I am on the verge of a breakthrough.