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

Workout 1: “Annie” For Time
50-40-30-20-10
Double-unders
Sit-ups

Workout 2: For Time
Run 1 Mile
100 Up/downs

Recovery:
Shoulders and Spine