The warm up included a backflip (just the one).
Warm Up (5 mins)
Main (40 mins)
1a. Deadlift (5X58kg, 5x72kg , 6/5+x86kg)
1b. One Arm Chin Ups (5x26kg, 5x32kg, 6/5+x39kg)
2. Back Bridge to In-L-Sit/Wall Walk (4, 15s, 15s)
3. HSPUs (Assisted)/Lowers/Dumbell Press/MBTs (8/6xHSPUa, Handwalk, 6x18kg)
4. Ice Cream Makers (6, 5, 4)
5. Four-Way Rotator Cuff (10)
Could have pushed everything much harder. I plan to take a week off then will repeat this cycle with higher weights all round!