cross trainer warm up, but the cross trainers in the local gym require much more downward pressure than backward pressure so the left knee didn't like this and I stopped after three minutes. Then some dynamic stretching.
walkouts x5 calf raises x20
press up on knees x10 (yay I can do these again! first time since falling off my bike in Feb) Hamstring heel bridge
Seated row 59kg x10 Skipping 30s
Table top extension x30 RDL 12kg
Side leg raises One leg balance stands
Iced knee at home then but a few hours and a short walk later it's a bit sore actually.