3x20 SL DB DL w. 37.5/40/45
alt. 3x16/18/20 DB Squat w. 37.5/45/55

16 KB swings

3x10 Lower back hyper extensions
alt. 3x16 bicep curls w. 25/25/30
alt. 3x14 leg lifts w. band
alt. 3x10 face pulls w. 50/50/57.5

Bit of self yoga

Okay lift. good warm up got me kind of into it, which was cool I'm going to try to get another this week, plus a swim warm down. [although I did like the yoga] then try to get something with a run and an actually yoga practice, finishing a week of good exercise to kick off the new year.