TOTAL TIME: 1 hour, 8 minutes
TOTAL TIME WOD 1: 38 minutes
TOTAL TIME WOD 2: 30 minutes

As in, having your ass handed to you.

WOD 1: BIKE FST AT GYM
A 3 x's x 5 reps:
Oly Bar Snatch
Oly Bar Straight Leg Deadlift
Barbell Front Squat to Overhead Press

B (all lifts x 5 reps, 1 set)
10 pull-ups, 10 plyo push-ups
X-over Lunge (heavy, x 5 each side)
10 pull-ups, 10 plyo push-ups
Lateral Lunge (heavy, x 5 each side)
10 pull-ups, 10 plyo push-ups
Rotational Lunge (x 5 each side)

C (all lifts x 5 reps, 1 set)
10 pull-ups, 10 plyo push-ups
Kettlebell Overhead Swing
10 pull-ups, 10 plyo push-ups
Single Arm Row
10 pull-ups, 10 plyo push-ups
Single Arm Dumbbell Push Press

WOD 2: TRX
*All TRX movements x 10 reps, all push-ups and pull-ups x 10 reps
Back Extension
Kneeling Roll-Out
Leg Raise
Pull-up, Push-up
Single Leg Squat
Hamstring Curl
Suspended Oblique Crunch
Suspended Side Plank
Reaching V-Sit
Pull-up, Push-up
Suspended Lunge
Hamstring Bicycle
High Rotation
Suspended Pike
Oblique Leg Raise
Pull-up, Push-up
Sprinter's Start
Hip press
Hamstring Curl
Supine Bicycle
Suspended Pendulum
Resisted Roll Up
Pull-up, Push-up

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