box squat 4 # side + chains (65#) all off the floor at the top) 470# total x 8
bodyweight hamstring
lying ham curls (partials/ top/ bottom/ full rom)x2 1 set full negatives
hack squat 1 warm .1 working set
seated calf 2 warm. 1 working set 6 plates + wife and kid standing on the machine
standing calf some single leg x f


followed that up with 1/3 box of fruity pebbles and 1/2 can fat free redi whip
-c