Read this https://www.howtogeek.com/howto/15761/recover-data-like-a-forensics-expert-using-an-ubuntu-live-cd/


It is meant for hard drives but should work for USBs.

Be careful though. Make sure you are doing this to your USB and not your hard drive. There are many more great options to recover files, if that article is not good enough for you :)

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