T-shirt muscles

Warm-up:
dynamic stretching
stationary bike (15 min: 80-90 rpm, HR 160-170)
foam rolling

3x5 bench press (45x5x2, 85x5, 105x3, 125x2 then 130/140/145 x5)
7x3 weighted pull-up (20, 2x25, 2x30, 2x35)

3 rounds (bb court length):
~30m walking lunge
~30m sprint

Still recovering from a lower back strain, so I took a long time getting warm and stretching and kept the weights low. Had a revelation today, though: finding something I could do that avoided using my lower back and posterior chain really limited my options, especially for lifting. In fact, what was left were all the exercises I did when I was a misguided youth years ago: benches, curls, triceps, etc. (no, I didn't curl - quit laughing).

Bench felt good, can go up to 135/140/145 - always a little scary without a spotter. If I keep under control, should be back to a more regular routine next week.