Mobility
Leg swings
Band dislocates
C2 Row 5min
Squat 135x5, 185x4, 225x3, 275x(1,2,3)x3, 4 - good, proceed
Press 65x5, 95x3, 135x(1,2,3)x3, 4 - easy, took me a few reps to get in to it though
Chin/pull-ups 3-5xwhatever - 30 reps or so total
Rear laterals 3x10
Seated and standing calf raises 3x10-12
Side-bends 45x10x3
This was long over an hour
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