Warm-ups
Indian Club swings, Knee TKE, rolling
Power squat
worked up to 6 plates per side doing sets of 10 reps
drop set doing sets of 8 reps and pulling 2 plates down to 2 plates
deadlift
135 for 10 single reps
GHR
3 sets to failure
hanging leg raises
3 sets to failure
stiff leg dumbbell deadlifts
50's for 3 sets of 12 reps
Deadlifts were done to see if my trap/shoulder were still bothersome. I am happy to say I did not notice any discomfort.