Close on 2 hours today in the gym, and still not happy with the effort. Gotta sort out my brains. Here goes:

10 mins cycling
Interval cycling 3x6 mins
Leg press: 3x 70 kg (15)
Leg curl: 3x 34.5 kg (15)
Leg extension: 3x 26 kg (15)
Lunges on board: 3x 10/leg 7 kg/hand
Bending x3
Plyometrics 20 mins: 15x30 secs - lateral shuffles x2 / step skip / side jumps on board / obstacle + jump 1-leg+2-leg

Worked up quite a sweat and knee got a challenge. Must have been an ok session. Running tomorrow - outside if weather allows!

x