9NOV

IX Legion W5D2

Strength
Bench Press 4x8
Seated DB Press 4x8
Cable Fly 4x8
DB Front Raise 4x8

Superset
Shrug 4x10
Straight Arm Dip Max

METCON
Running Day - 5min Warm Up + 5x 4min @ ACFT Pace + 2min Recovery @ Slightly slower than RPFT Pace, then 5min Cool-down