Strict press
140 x 5
160 x 5
182 x 5

Push press
195 x 6

Strict press
140 x 12

Incline bench
185 x 4 -> 165 x 4
165 x 8, 8

All presses except work-up sets super-set with chin-ups, starting with bodyweight and working up to 35 lbs (first time doing weighted chins since surgery)

Curls, band pull-aparts

I curled a 50 in my right arm, moving up from the 35 I've been using.

At night I did 5 3-minute rounds of shadowboxing and kicking, with 1-minute rest periods.

4 hill sprints yesterday with a 15-minute jog afterwards. Worked almost 12 hours so took constant breaks to stretch. I've been doing the splits at my desk (or as close to them as I can get anyway) which feels really good on my back as well as keeping me flexible for Muay Thai.