Deadlift 3x10 (decided to go lower weight and more reps to be kinder to my lower right back)@155, 175, 185 (hard, especially since my legs are super sore from yesterday)

Pull ups 3xmax reps (kinda half-assed it and just played around a bit since my shoulders were sore too)

Ab Play:
L-hang for 30 seconds
10 floor wipers
yoga

Swim: 5x200m sprints and several laps