MLF Group HomeMLF WorkoutsVideo Movement Index

STRENGTH
1) Strict Press, 10 Sets of 2 Reps
Complete a set every min on the min.
Go as heavy as possible but keep time

4 Sets
2)10-12 reps Single arm DB rows. 2 sec pause on the top, 3 seconds on the eccentric movement. Rest
60 seconds
3)10-12  DB Front raises (light weight, slow and controlled) no rest between
4)10-12 DB Lateral raises (light weight, slow and controlled) rest 2 mins before starting new set

Workout: For Time
40-30-20-10
Dips
Barbell curls 45lbs
Sit-ups