MLF Group HomeMLF WorkoutsVideo Movement IndexSubstitution List

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

Warm-up:
Run 800 meters
Then 3 Sets of
10/10 Flutter kicks
10 Over and Under arm swings

WOD: For time
400 Meter lunge
400 Meter run
200 Meter lunge
200 Meter run 
50 Burpees 

WOD: For time
100 Sit-ups
100 Cal row 
100 Wall balls (20/14#)
100 Dumbbell Snatch (55/30#) alt arms 

Recovery:
Low Back, Hips and Hamstrings