12 reps for each exercise with a weight that challenges you. Use a weight that leaves your muscles very fatigued on the last few reps.
Complete 2 rounds of each set with a 30-60 second rest in between each group.
Once you have completed 2 sets of each set circuit through from the beginning as fast and efficiently as possible without stopping. You want to complete an additional 12 reps of each movement.
Once you have finished the workout, you should have done each exercise a total of 3 times!
*If you don't have access to a TRX you can do Tricep kickbacks with Dumbbells and rows with a barbell. If you are unsure of a exercise below you can find instructions on google :)