Wednesday Gym

Had to work through lunch on Monday and Tuesday, so today's been the first day this week I've done any exercise (except cycling).
Today's gym was an almost complete session and it definitely felt tough.
Will hopefully be able to either go to yoga tomorrow and/or the gym on Friday, but this work week looks to be quite busy.

Warm up:

1 * 15 Internal Shoulder rotations (7kg) - per arm
1 * 15 External Shoulder rotations (7kg) - per arm
2 * 15 Single leg raised Glute Bridge - per leg
1 * 12 Press up holds (3 seconds)
1 * 12 Body weight squats
Foam rolling

Main routine:

{1 * 8 Back Squats (50 kg)
1 * 8 Back Squats (60 kg)
1 * 8 Back Squats (70 kg)
3 * 8 Bulgarian Split squats (50 kg) - per leg

{3 * Max  Pull ups (hands forward/wide grip) (10, 8, 7)
3 * 5 Dead lifts (64kg *increase*)}

{3 * 8 Seated row (68kg)
3 * 8 Standing Dumbell Push Press (2 x 15 kg)
3 * 8 Lateral Step ups (15kg) - per leg}

{4 * 10 weighted press ups (15kg)
4 * 30s Dynamic Plank
3 * 8 Single Leg Swiss Ball Hamstring curls (55cm swiss ball)}

Warm down:

Hip abductor stretching
Hamstring stretching
Hip flexors stretching
Foam rolling