*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE

WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

10/side Kettlebell Suit Case Deadlift

20 Slider Mountain Climbers

Scale as needed. AMRAP for quality, not speed. Load as heavy as deemed fit for the Kettlebell.

1b) 6:00 – 11:00 – Every 1:00 x 5 sets: 30 seconds Bike Erg Sprint

Go hard and get after it.

1c) 11:00 – 16:00 – 5 minute AMRAP:

10 Alternating Dumbbell Plank Rows

10 Dumbbell Stiff Leg Deadlift

Use the same load for both movements. Stiff Leg Deadlift is with a completely straight leg, a soft knee makes this movement a Romanian Deadlift. Those are two different things.

1d) 17:00 – 22:00 – Every 1:00 x 5 sets: 30 seconds Bike Erg Sprint

Go hard and get after it.

2) 3 rounds of – 3 minute AMRAP – 1 minute Rest:

15 Knees-up

30 Lateral Dumbbell Hops

15 Dumbbell Thrusters 25/15

30 Lateral Dumbbell Hops

Perform this piece as a pick-up where you leave off when you start each 3 minute block.

Extra Work:

3) Bamboo Bar Bench Press: 4 sets of 10

Rest 90-120 seconds between sets. Work to a challenging set for the day.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Ultra Processed Foods – Great read HERE if you care about what you put in your body and your long term health.