Cardio:
Walk to/from gym (2 miles)
Bike: 20 minutes @ level 8 with a few intervals @ level 12

Weights:
Hanging knee raises: 2 x 20 (regular), 2 x 20 (side-to-side)
Barbell curls: 2 x 10 @ 30 lbs
Half squats: 3 x 10 + 1 x 5 single leg quarter squats on the affected leg
Vertical rows: 2 x 10 @ 33 lbs
Incline bench press: 2 x 10 @ 45 lbs