MLF Group HomeMLF WorkoutsVideo Movement Index

Core Work:

A: 3 sets of:

  • 30 Second Side Plank (left)
  • 30 Second Scapular Circles from Push-Up Position
  • 30 Second Side Plank (right)

Rest 15 seconds

  • 30 Second Supinated-Grip Hang from Pull-Up Bar

Rest 15 seconds

  • Kettle bell Windmill x 5 reps each side

Rest as needed

Strength:

B1: 5/5 Pistols to box @40X1, rest 30 sec

B2: AMRAP set strict pull-ups, rest 90sec

X4 set

Workout:

C: 4 sets:

Rest 5 min

Accessory Work:

D: Practice freestanding handstand without walking

(use spotting or wall)