warm-up

bar x reps

set the box with two added mats wich make it a mid-high box

145 x 10

195 x 3

235 x 3

325 x 3

375 x 3

415 x 3

465 x 3

505 x 3

555 x 3

CNS still down so i stoped there

Accessories

Seated Good morning

3 sets of 9 reps with 195

Leg extention + seated leg curl

3 sets of 10 reps

Lat Pulldown

4 sets 6-8 reps