IX Legion W15D3

Strength
Deadlift 4x4
Weighted Step Up 4x10
Strict TTB 4x Max
Wall Sit 4min Total

Superset
Leg Curl 4x10 + Cable Crunch 4x20

Run
W/U 800m, then 1-2-3-2-1 x2 minutes of hard running with :30 rest between sets.