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

WOD:

1) Every 2:30: x 8 sets:

A – :30 second Wall Sit + 10-15 D-Ball Over the Shoulder + 5/side Kettlebell Suit-Case Deadlifts

B – 500/450m Row or Ski

Scale volume as needed. We want you getting around 30 seconds of rest on each interval. Alternate between A and B for the 8 sets. Pick loading you can maintain, and if you want build on as deemed fit.

2) Every 1:30 x 6 sets:

10 Tuck Jumps + 40 Heavy Rope Single-unders

15 Wall Balls 14/8

10 Knees-up

Scale volume as needed so that you have enough rest to be able to maintain your output for all 6 sets.

Extra Work:

3) Abmat Sit-ups w/Barbell Overhead: 5 sets of 10

Rest 90-120 seconds between sets. Start light and build as deemed fit.

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