MLF Group HomeMLF WorkoutsVideo Movement Index

Warm-up:
5:00 of related tissue work, then
2 Sets of
5/5 PVC figure 8’s
20 PVC overhead squats

Strength: EMOM for 8:00
8-10 Strict pull-ups

WOD: For Time
50-40-30-20-10 GHD sit-up
10-8-6-4-2 Rope climb 

*Coach’s Notes:
If needed, scale the GHD sit ups half reps or to 2:1 sit ups.

Suggested Recovery:
Shoulders and Spine