MLF Group HomeMLF WorkoutsVideo Movement IndexSubstitution List

If you are missing a piece of equipment, click here for our substitution list.

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

Endurance: Swim
1 Mile for time
Rest 5 min
Every 1:20, 50 meters
X 5
Tread water for 12 minutes

Strength:
Hang Snatch:Take 15 minutes to find a 1RM
Clean and jerk: Take 15 minutes to find a 1RM
Clean pulls: Complete 5 sets of 3 reps at 110% of clean

Recovery:
Shoulders and Spine