did these first before stretchout:
left leg lunge 50
bodyweight squat 50
left leg straight leg calf raise (right leg bent and assisting) 30
left leg bent knee calf raise 20 ( burn!)
two leg calf raise straight knee 20
two leg calf raise bent knee
100 ups 70
TKE purple band 40
legs felt good afterward, lots of blood in there and the knee felt ok.
175 x 1 x 5, 185 x 1 x 5, 190 x 1, 205 x 5 sec hold, 215 x 5 sec hold BW squats 10/10 6 min seated laterals 4 x 10 12 lb
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