MLF Group HomeMLF WorkoutsVideo Movement Index

10 Prone snow angels
10/10 Active straight leg raises
10/10 PVC side to side swings
10 PVC pass throughs
x 3 Sets

WOD: For Time
Partner workout
50 Wall ball (20/14#)
25 Legless rope climbs 
50 Clean and jerk (195/135#)
Each person does wall ball, once first person finishes they can start on rope climb. Once next person finishes wall ball, they can start to help rope climb, and clean and jerks are together.


Deadlift: Complete 6 sets of 3 reps @ 85% of 1RM

Back extension: 10 with avbarbell, max hold after last rep x 30 seconds or max hold, whichever comes first

Shoulders and Hamstrings