20DEC

IX Legion W11D1

Strength
Leg Press 4x10
OH Walking Lunge 4x10
DB Bentover Row 4x10
Half-Rep Pull Up 4x Max

Superset
Upright Row 4x10 + Leg Raise 4x25

METCON
Run5-Mile Run - at some point during the run, knock out 800-1200m tempo at your ACFT pace and then recover