I did sets of 16 repetitions (and also 16+16 when doing two sides instead of 8+8) and used the workout straight from my TRX Suspension Training Course manual.
Overhead back extension (with hip hinge)
45 degree row
Standing roll out
Suspended hamstring curl
Y deltoid raise
I'm a bit freaked out about needing to drop a few pounds by August 19th for my RKC certification. The weight requirement for 100 snatches in 5 minutes using the 12kg is under 123.5 pounds. Anyone over 123.5 lbs has to use the 16kg. Before the 4th of July weekend (translation: too much wine and way too many of my famous made-from-scratch cookies) I was consistently weighing in at 123.4 lbs. BUT that is without clothes on first thing in the morning, and I haven't dared to weigh myself after last weekend. At the RKC I will be weighed in public on an official scale. No room to be too close to the target weight so I have to aim for at least 5 lbs under it to be safe. So no more sugar or wine for me! This is going to be tough.