MLF Group HomeMLF WorkoutsVideo Movement Index

Run Warm Up
1k-1500m easy while working progressively to highest possible cadence.
then

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

Choose ONE of the following Sports…
Run: 1 mile repeats, rest 3:00, perform until pace or form deteriorates
Row: 1 mile repeats, rest 3:00, perform until pace or form deteriorates
Ruck: 1 mile repeats, rest 3:00, perform until pace or form deteriorates

*Recommended range 2 – 6 repeats
*Perform sets based off mechanics, pace and goals

Recovery:
Low Back and Hamstrings