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

Body Work:
1)Strict Press: 5×10 reps, increase weight each set if possible, rest as needed
2)Kneeling single arm DB press: 3×8-10 reps,
Superset with
3)DB single arm snatch: 3×8-10 reps, rest as needed after superset
4)Lateral DB raise: 3×15 reps,
Superset with
5)Rear DB flys: 3×15 reps, rest as needed after superset

Optional workout
1 mile run for time
Rest 5 mins
800 m run for time.
Rest 5 mins
400 m run for time
Rest 5 mins
200 m all out sprint
5 min rest
200 m all out sprint.
Compare times of 1 mile run
To 800+400+2×200 time

Recovery:
Shoulders and Spine