MLF Group HomeMLF WorkoutsVideo Movement Index

Warm-Up:
3x
10x Air Squat with 3 count pause at the bottom
10x PVC pipe pass throughs
25x jumping jacks
5x Burpees, strict push-up style
then
4 x 100m sprints slowing increasing pace after full recovery

Strength:
Back Squat: Take 20 minutes to find a 2 RM
Suggested warm up as follows: 5 @ 60% / 3 @ 70% / 2 @ 80%

Conditioning:
Alternating Movements EMOM for 10 minutes of:
3 Deadlifts @ 70% of 2RM (reset each rep)
:30 Max weighted chin ups 20/10 or chin ups of choice
*Example, on the first minute 3 DLs with perfect form, on the second minute :30 max WCU…
then
AMRAP in 12 minutes of:
40m Shuttle (40m out and 40m back) Kettlebell Farmer Carry 70/53
40m Shuttle Sprint (40m out and 40m back)
20 Single Arm Dumbbell Power Cleans weight of choice (10 per arm then alternate)
*Keep moving and remain efficient!

Recovery:
Quads, Hips and Hamstrings