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

WOD:

1) Every 1:00 x 20 sets:

Station 1 – Inchworm

Station 2 – 10 Hollow Rocks + 10 Tuck Crunches

Station 3 – Kettlebell Upright Rows

Station 4 – Dumbbell Box Steps-ups

Station 5 – Rest

Each station is max reps. For the Upright Rows and Dumbbell Box Step-ups you choose the loading and height of the box. Step-ups are done with the Dumbbells in the Farmers position.

2) AQAP:

100 Wall Balls 14/8

Every Minute on the Minute 5 Knee Push-ups

Workout starts with the Push-ups. Get as many Wall Ball in the rest of the minute as you can, then repeat.

Extra Work:

3) Single Arm Kettlebell Incline Bench Press: 4 sets of 8/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Work as heavy as deemed fit.

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

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