MLF Group HomeMLF WorkoutsVideo Movement IndexSubstitution List

Warm-up:
2 Sets
10/10 Ankle roll outs
10/10 PVC leg swings
10/10 Hip circles
:20-:30 Inverted hollow hold

Endurance: Run
10 x 100 Meters sprints
Start with 1:40 rest after first 100, reduce rest by :10 each set
So after your 2nd 1:30 rest and after 3rd 1:20 and so on…

WOD: For Time
25 Power cleans (135/95)
50 Ring dips
50 Push ups
50 Ring dips
25 Power cleans

WOD: For Time
200 Sit-ups

Mobility:
Shoulders and Hamstrings