double deadlift

foam roll medial calves

R TFL tighter than L TFL, L lat area tight

shoulderstand squat not great

30+20 knee tucks

3x8 135lb hip thrust

1x8 belly swing, 1x8 25lb belly swing (not much NS delta)

2x245lb deadlift (first pull challenging, second pull harder but decent form? didn't perhaps pull all the way up)
2 rep 20yd sprint (left foot medial achilles area a bit weakish?)
5min rest

5x175lb deadlift
2 rep 20yd sprint (compensated for left foot)
5min rest

3 sets 4+4 4s torture twist

2x8 shoulder+foot bench elevated BW hip thrust -- really need this on the left side/glute? perhaps L glute not activating as much

2 set 45+45lb farmers walk, helps R shoulder abduction a TON #hmm (flexion is still meh)

another 20yd sprint

10min 1.6km row
15min 3.65mi stationary bike