IX Legion W9D5

Strength
Front Squat 4x6
Push Press 4x6
Dips 4x6

Superset 1
Skull Crusher 4x15 + DB Drags 4x15

Superset 2
Banded Tricep Press 4x10 + Cable Rope Curl 4x10

METCON
4-Mile Run - first mile warm up, then 4x2min hard + :30 walk, however much distance is left, cooldown