MLF Group HomeMLF WorkoutsVideo Movement Index

Warm-Up:
3 Sets
10 Air squats with a 3 sec hold at bottom
10 Touch downs
10 Arm over/unders
50 Meter Butt kicker 
50 Meter High knees 
:60 Jump rope

Workout: For Time
18-15-12-9-6-3
DB Thrusters (35lbs DBs)
Single arm db Power snatches (35lbs)
Anchored Straight Leg Raises

Mobility:
Quads, Hips, and Hamstrings