Back squats

Row 500m
Walk 0.4 whatever treadmill uses
Leg and arm swings
Monster walks, forward, back, sideways - thin purple band
External rotator band series - red and thin purple bands

3 Rounds
10 x banded air squats - 12" box - thin purple band
10 ring rows
10 Girly push-ups
10 Abmat frog sit-ups
10 banded good mornings, thick purple band

Box squats - 12" box + 20kg bumper
10 x 20kg
5 x 40kg
Rung about failed email server
10 x 40kg

Packed up and rushed to pick Lynette up from the train.

Not what I wanted, but useful work. Hips are getting stronger and it's getting easier to engage my posterior chain again.