18:05 Work Gym

Warmup 8Kg DB

Rower 3 minutes
Halos 15
KB hinge 2x15
GS 15

Workout 

Dumbbell Press 3x8x16
Machine Row 3x10 x plate 8
DB GS 3x10x16
Ab wheel 2x8

Cool down

Stretch: Hamstrings, wall splits., chest
Rehab: SI

All done in 22 minutes.