Friday: Seated row wide neutral: warmup to 16x9+4+4
Wide Lat pulldown: warmup to 14x8,5,4
Facepulls: 5x10-10-10
Preacher curl+red band: 95,75,65x3,3,3
Saturday: seated leg curl 1 leg: 105x9+95x6+85x4
SSB good morning: warmup to 170x5
Nordic: 10 full 10 bent orange band gonna go to green band next
Heels elevated SSB squat: warmup to 300x7
Orange band BW let extensions 20 slow
Seated Calves: 150x2 minutes
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