Part A) Bench Press and Dead Lift
  - 5x BW Bench Press
And
  - 3x 1.5 times BW Dead Lift

EMOTM for 10-15 min

   (These should represent 60-70% of 1RM if they don't use these %'s. You can also Dumbbells for the bench if you would like. Make your own decision at 10 min, if you feel good and are ready to rip the head of a lion, keep going. If you are suffering then stop.)

Part B)
  30x TRX Reverse Crunch
  15x OH Walking Lunge (#45#25)
  15x Pull Ups
  40x TRX Reverse Crunch
  15x OH Walking Lunges
  15x pull ups
  50x TRX Reverse Crunch
  15x OH Walking Lunges
  15x Pull ups

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