Light 5 min row, quick roll out, dynamic warmup movements
3 x 5-8ea barbell RDL to row
A few warmup sets of 5 deadlift to working weight
3 x 3 deadlift @ 315lb
3 x 3 x 5ea curls (regular, hammer, cross)
4 x 12 lat pull down
3 x 8 straight-bar reverse curl
Long course speed and stroke work tomorrow morning. Finished with the first week of teaching and nobody has died so far.