WOD #10

This can be done as a WOD or complex for time.
Do about 4 – 6 rounds, or continuously for 15 minutes.

12 reps Atomic Pushup
12 reps Overhead squat with Olympic Bar
12 up and out (shoulders) with Olympic Bar
15 TRX Rows(back) – elbows tight to body

Part II
30 seconds each 4 rounds with 30 seconds rest in between
TRX hamstring curls
Squat hold arms extend out in front
TRX jump squats

A nice and simple leg and shoulder workout. Does not take much time, and very efficient and tiring. You can increase weight if too easy.