Nice and light with a touch of volume.
Leg Swings and Stretching.
Squats - 3 sets/6 reps/20kg, 6 sets/6 reps/60kg.
Bench Press - 5 sets/6 reps/60kg.
Deadlifts - 4 sets/6 reps/60kg.
I took lots of rest time between sets and focused on form and speed. My right knee bothers me a bit until I warm up properly. After the first 3 sets of Squats my knee stopped being an issue. I start my pre competition training on the 17th so I'll keep it easy till then.