MLF Group HomeMLF WorkoutsVideo Movement Index

Warm-up
10/10 Up and Over the Fence
20/20 PVC Side to Side Swing
20 PVC Good Mornings
20 PVC Overhead Squats
20 PVC Pass Throughs

Strength:
3 Sets, Heavy
30/30 Yard Single Arm Kettlebell Overhead/Farmer Walk (Moderate weight overhead/Heavy farmer)
10/10 KB ½ Kneel Windmills
Rest 90 Seconds between sets

3 Sets, Heavy
5/5 KB Rescue Get ups
5 Tempo Dual KB Roller Press (5 Seconds down, 5 Seconds pause at bottom, 1 Second up)
Rest 90 Seconds between sets

Workout: 5:00 AMRAP
5 Pull-ups
7 KB Burpees Deadlifts
9 KB Anchored Straight Leg Raises to Hip Up
Rest 1:00 After 5:00 of work
X 3-4 Rounds

Post Workout Mobility
Quads, Hips, and Hamstrings