Knee friendly workout

A knee friendly workout for me means a workout that does not require much knee flexion.

10 minutes of Vigorous 10 min Yoga Flow (my trainer sent this video to me)
Foam rolling
Hard rolling
Knee circles (really crunchy)
Ankle mobility
Shoulder mobility
TRX squats
Arm bars

5 Get-ups holding each position 5 secs (12 kg) – Click here for an excellent tutorial
2 x 5 SLDL (8 kg)

Circuit: 3 rounds
5 Double Presses (2 x 12 kg)
5 TRX Burpees with Push-ups
5 Suitcase DL (2 x 14 kg)

Iced my knee after the workout