Sting in the Tail

3 x 30sec Hollow body hold
3 x 10 Superman w/ dowel overhead to behind back
2 x 6 Single leg DL @24kg
2min o/h banded shoulder mob

4 x
6 Deadlift @100kg-110kg-120kg-130kg
6 Single arm KB military press @24kg

AMRAP for 7 min:
10 Toes-to-bar
10 Renegade rows @2-20kg
5 Strict ring dips

99 reps


Later:

Half hour TRX class at a Studio Five Nine in Devonport where I may start taking some classes
Don't know reps, they were all timed sets

Squats with rows
Push-ups

Rear flyes at 45 degrees to right then left
Lunges leaning forward into TRX (take straight leg back, front leg working, no push off)

Feet in TRX:
Plank to tuck to high hips and reverse
Plank then bring both knees round to right elbow, back to plank then swing to left elbow