Knees/quads sore from swimming, so deads were tough; SLDLs were great, though.
Shrugs:
135×30
SLDL:
135×20
Seated Hamstring Curls:
70×15-15
70×15-15
80×15
Conventional Deadlift:
135×10
225×5
315×3
405×2
495×1
545×1
565×1
505×3
SLDL:
325×5
345×5
395×3
445×3
495×3
515×3
45-degree Hypers (setting: 4):
+70×10
+140×10
+140×10
GMs (knees bent):
135×10
135×10
135×10
Band Pull-Aparts:
×25-25-25
Duration: 60 minutes