My favorite day of the lifting week obvs. Very nice. I like my teammates!
deadlift set: 4 x 4 @ 62.5% (151 then 155 based on switching to a different bar) with a three-second hold as the bar reaches the knee on its way up
ring rows: 4 x 10 with 3-second hold at the top
circuit: 3 x (15 single-arm rows, 25 shrugs) - used overly heavy weights for first couple sets, my hands wouldn't stay closed after that! (I think it was a set at 37.5, a set at 42.5, back to 37.5) and first 52 then 42 then 37 for the shrugs....
c. 1hr lower body + a bit of stretching