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14DEC
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IX Legion W10D1
Strength
Squat 4x4
Walking Lunge 4x10
Bentover Row 4x10
Pull Up 4x Max
Superset
Delt Fly 4x10 + Hanging Knee Raise Max
METCON
Run4-Mile Run: 1-Mile Easy, 1-Mile Quicker, 1-Mile RPFT Pace, 1-Mile ACFT (Thiis will feel hard and it's a negative split, so expect to feel some pain)