Warm-up – perform until your arms are dead….

1. dumbbell hammer curls
2. TRX tricep extensions

Main Course – 3 Stations, do all 3 stations consecutively without rest.

1st Station – perform 6 each

1. 25 Plate a side barbell high pulls
2. 30 lb ball slams
3. 40 lb dumbbell burpees

2nd Station – perform 6 each

1. 45 lb Plate a side barbell high pulls
2. 20 lb ball slams
3. 20 lb dumbbell burpees

if 45 lb high pulls is too heavy, perform 15 each of ball slams and 20 lb dumbbell burpees.

3rd Station – perform 12-15 reps with TRX Band

Perform 1 -3 in order for 1 rep.
1. knee ins
2. Pike
3.Pushup

Cardio

1. Spar

Easy WOD as they said. Now enjoy.