Slow Squats

Warmed up with 12:00 of rowing (2.7km). Nice to get back to it.
Then 3 rounds of:
10 slow squats (4 sec down, 4 sec rest, 4 seconds up) with 45 lbs. These make your head spin.
15 10kg overhead split lunges (standing) each leg.
5 kg left legged calf raises on a step.

After, 3 rounds of:
10 2kg ball passes one legged on a Bossu ball (each leg)
40 seconds plank.

Tomorrow I discuss a "weight training" program with my physio. It will be conservative.