IX Legion W12D5

Strength
Zercher Squat 4x8
Walking Lunge 4x10
Lateral Step Up 4x10

Superset 1
Spider Curl 4x15 + Tricep Kickback 4x15

Superset 2
Reverse Barbell Curl 4x10 + Skull Crusher 4x10

METCON
6x 800m Run Repeats; 1:30 Rest (pace should be at or faster than ACFT)