legs and back

warmup: stairs 5min
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low t-bar rows with deadlifts
1.12 t-row / 10 deads
2.10 t-row / 8 deads
3.8 t-row / 8 deads
4.6-8 t-row / 6 deads
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squats with pullups
1.15 squats / 15 pulls
2.8-10 squats / 12 pulls
3.6-8 squats / 10 pulls
4.4-6 squats / 8 pulls
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leg curls with hi wide grip rows
1.35 curls / 10+hold rows
2.8 curls+hold / 8+hold rows
3.6 curls+hold / 6+hold rows
4.4 curls+hold / 35 rows
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hanging leg swings 65
back extensions 100