1st work out since my surgery:

Superset-1

• 16kg Dbl Clean-Front Squat-Mil Press 4 reps
• 32kg Sgl Bent Over Rows 5 reps L/R
  
• 2min rest, repeat 4 times
  

Superset-2

• 16kg Top Windmill 5reps (left and right)
• 16kg Dbl Overhead sit-ups 5reps
• 16kg Dbl High Pull 10reps
• 2 min rest, repeat 3 times
  

Superset-3

16kg One Arm Swing for 5 min with minimal rests as needed.