MLF Group HomeMLF Workouts

Hit about 5 Min of related tissue work, then:
15 PVC pass throughs
15 Push-up walk outs
15 Pike ups

Body Work:
Bench Press 4×15 Reps,  rest 90 seconds between
Db incline bench press: 4×12 Reps, rest 90 seconds between
Db flys or peck dec fly: 4×20 Reps, superset with next movement
Push ups 4x failure

Core Work:
20 V-ups
Russian twist 

Optional Workout: For Time
2 Sets
20 push ups
10 pull ups
400 m run

Chest, Shoulders and Spine