MLF Group HomeMLF WorkoutsVideo Movement Index

WARM UP:

Complete 2 Rounds at an easy pace:

MUSCLE UP TRAINING:

Complete 2 rounds for perfection:

Banded Ring Transition Drills
Accumulate 5 perfect Banded Ring Transition Drills. 3 hollow bounces before turning over for each rep. Hips should reach ring height for every hollow bounce and you should catch in a straight armed support. Pull the heels to the glutes in the turn over.

Hollow/Arch Kips
Complete 2 Rounds of  Big Powerful Hollow/Arch Kips on the Rings, as big as you can.

Lat Pulls
20 Supinated Banded Lat Pulls

Hip to Rings
Accumulate 6 perfect single Hip to Rings. Don’t try to string these together. Use a spotter or a band if you can’t get your hips to touch the bar. When hips touch the bar, shoulders should be at a higher angle than the feet. Butt should be squeezed and legs should be straight. Initiate pull with the lats. Each rep should be a max effort pull.

Ring Muscle Up
Take 20 minutes to work on perfect single Ring Muscle Ups. This should look like your Hip to Ring plus a big sit-up on top of the bar. Arms should be straight at the finish with no chicken wings! Butt should be squeezed tight for the entire movement.

WOD:

Do each item below in its entirety before the next movement:

  • 5 Rounds of 200m Sprint. Equal Work To Rest Ratio. Rest 3 Minutes.
  • 4 Rounds of 30 Second Max Rep Burpee. 30 Second Rest. Rest 3 Minutes.
  • 3 Rounds of 30 Second Max Rep Box Jump (30/24”). Rest 30 Seconds.
  • 3 Rounds of 30 Second Max Rep Air Squat. 30 Second Rest.