30min stationary bike

4x8 Pull ups
Leg Rotator extentions

4x16 push ups
DB Squats
3x10 Lower back extensions
 

Core

Ugh. Hubris man. I just tried pushing it, DB squatting with no weight and my knee just gave out. Fck, fck, fck. It's just swimming and yoga for ever now. And the bike was pretty good.