A. Deadlift; build to a 6rm (reset on the floor of each rep, take this to 95% effort so all the reps are clean) x3; rest 3 min (on the second set drop the load use to 95% of the 5rm, on the third set drop to 90%)
B1. Bodyweight Walking lunges; 24 steps x4; rest 90 seconds
B2. Barbell hip thrusts; 10-12x4; rest 90 seconds
C. Staggered Stance Single Arm Russian KBS; 10 reps x3/side; rest 1min bw sides https://www.youtube.com/watch?v=ioZwkSNqeY0
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Swim Work:
Easy Continuous 8min Swim
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Swim 100m on the 3min for 5 sets
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Easy Continuous 8min Swm

Had to skip today. My family surprised me w/ a trip to the Outer Banks for the weekend. I need make this up next week.