Bike to work + lifting

Bike: easy commute both ways

Lift (~50–60 min, lower emphasis + shoulder-safe upper): goblet squat 3×10 · Romanian deadlift 3×10 · walking lunges 3×12/leg · light DB bench press 3×12 (pain-free) · single-arm DB row 3×12/side · plank 3×45s

Intensity: Moderate