MLF Group HomeMLF WorkoutsVideo Movement Index

Warm up:
Run or Row 200 Meters
15 Pogo Jumps
:20/:20 Couch stretch
:20 Over/under arm swings

Body Work:
1) Kettlebell goblet squats: 20-15-10-6 (Increasing in weight), 2-3 Min rest between sets
2) Kettlebell Bulgarian Split Squat: 3×10-12 each leg, 2-3 Min rest between sets
3) Dual KB RDLs: 3×10-12 each leg, 2-3 Min rest between sets
4) Walking lunges: 3×20 reps for time, Rest 30 Seconds between sets

Optional Workout: For Time
50 DB squat cleans

Recovery:
Hips and Hamstrings