Warm up - 500M row in 2:07 - getting slower for some reason

Curl up abs 5-3-1, 5-3-1 - 5 sets of 10 second holds, 3 sets of 10 second holds, 1 set of 10 second hold, and repeat

Bird dog - same as above

Hex bar deadlift - Constant tension with light touch at the bottom
178kg/392lbs - 5,5,5,

Shoulder better but still some pain during range of motion so will not do any arm related work.