MLF Group HomeMLF WorkoutsVideo Movement Index

Warm-up:
2 Sets
Run 800 Meters
15/15 Spiderman push-ups
10/10 Hip openers

Strength:

Russian Kettlebell Swing

EMOM on the minute for 10 minutes of:

:10 Max RKB Swings 70/53#

*Speed!

Conditioning:

2 x 5:00 AMRAP, rest 2:30 between of:

Recovery:

Shoulders and Hamstrings