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Warm-up
2 Sets
Run or row 800 Meters
15/15  Spiderman push-ups
10/10  Hip openers

Workout 1: 10-12:00 Time Cap,
1:00 Max rep KB Bridge floor press (medium weight)
10 KB rescue get ups (all one direction)
1:00 KB pullovers
10 KB rescue get ups (all other direction)
X 4-5 rounds not for time

Workout 2: AMRAP in 12:00
15 KB halos clockwise
15 KB halos counter clockwise
15 Dual KB lawnmowers
15 Narrow push-ups

Mobility:
Shoulders and Spine