Simple

Rope, Hip bridge 5

Swing 16, 16, 16, 16, 16    #Felt good, grip powerfull in last sets
Half Getup 16, 10 reps   #shorter tut then with getups ... 
Reverse Lunge 16, 5 reps   #felt also good

GSQ Curl 16, 16
OH Walk 20m   #l+r


"Needed some variety, as mid back tensed up too much ... ", note to self