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Skill:
A: Practice different variations of rope climbs for 10 minutes

Strength:
B: 3 sets:
8 Strict Toes to Bar
3 High box jumps
8 V-ups
1 L-sit Rope Climb as far as you can (scale with feet on box)
8 Strict pull-ups

Coaches notes:

On toes to bar focus on pressing through the palm firmly into the bar. This will help to activate the lats and shoulders allowing more control and a stronger movement. On v-ups make sure to hit your hollow position with low back pressed firmly into the floor and shoulder blades up high off the ground in between each rep. To modify tuck knees into chest, but no matter what keep this movement tight and controlled.

Workout:
C: 12 min AMRAP:
7 Burpee Toes to bar
7/7 Dumbbell Overhead lunges
7 Knees to Elbows
7 Dumbbell man makers

Accessory Work:
D: 6 x 30 sec on, 30 off  hollow position hold 

Coaches notes:

Make sure to hit your hollow position with low back pressed firmly into the floor and shoulder blades up high off the ground. To modify tuck knees into chest or place feet flat on the floor hip distance apart.

Recovery:
Shoulders and Spine