IX Legion W15D5

Strength
Front Squat 4x4
Bench 4x10
Seated Press 4x10
Tricep Extension 4x10
Calf Raise 4x15

Superset 1
Dips 4x15 + Cable Crunch 4x20

Run
4.5 Mile Tempo Run near RPFT pace, then plank for the total amount of time it would have taken you to finish the 5-mile run. (Should only be around 4min)