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

WOD:

1) 0:00 – 35:00 – Every 7:00 x 5 sets:

Odd:

0:00 – 2:00 – Ski/Bike/Row/Run for 1:40 (100 seconds)

2:00 – 3:00 – Alternating Dumbbell Plank Rows 25/15

3:00 – 6:00 – 3 minute AMRAP – 10/side Single Arm Russian Kettlebell Swings + 10 Squat Thrusts

6:00 – 7:00 – Rest

Even:

0:00 – 2:00 – Ski/Bike/Row/Run for 1:40 (100 seconds)

2:00 – 3:00 – Alternating Dumbbell Plank Rows 25/15

3:00 – 6:00 – 3 minute AMRAP – 5/side Kettlebell Windmill + 10 Knees-up

6:00 – 7:00 – Rest

Perform a total of 3 cycles of the Odd work, and 2 cycles of the Even work. Have fun!

Extra Work:

2) Ab-Wheel Roll-Outs: 5 sets of 10

Rest 90-120 seconds between sets.

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

This movement is in the Sport programming today. Great movement to practice and learn if you don’t have it.