WOD
Primer
2 Rounds
6e/side 90/90 BU KB Reverse Lunge
10 Kneeling Banded Hip Hinge
12-15 Supinated Band Pullaparts
Strength – Fitness & Longevity
4 Sets:
8 RDL, heavy but perfect
30 sec Plank, weighted if able
Conditioning – Fitness
AMRAP in 9 minute:
40 Alt Stepups (50/35)*
20 L/Arm DB Push Press (50/35)
20 R/Arm DB Push Press (50/35)
50 Double Unders
**20″ box, one DB, alt legs
Conditioning – Longevity
AMRAP in 9 minute:
20 Alt Stepups (20s/10s)*
20 Pushups
20 Cal Bike
*20″ or less box, 2 DBs, Alt legs