Workout before the bus ride

Warm up:
Bike 5 minutes
BW squats
Good mornings
Lunges
Woodchoppers
Flutter kicks
Leg swings

Overhead squat:
Bar x10
65 x10
75 x5x10

Treadmill:
Speed @ 7 x3 minutes
Speed @ 9.5-10 x1 min on 1 min off x3
Speed @ 10.5-12 x30s on 30s off x8

Mini complexes kind of
RDL and squat without putting the bar down.
Reps @ 10,9,8,7,6,5,4,3,2,1
No stopping

Ankle rehab.
A whole bunch of abs including the usual stability ball stuff.

Now I am on the bus!! Hooray!!