MLF Group HomeMLF Workouts

Body Work
1) Front squat: 4 x 15 Reps, rest as needed
2) Hamstring cur:l 4 x 20 Reps, superset with lunges,
Squat jumps: 3 x 3 Reps,  rest as needed
4) Sanding calf raises: 4 x 20 Repss:  rest as needed
5) Leg extensions: 3 x 15 Repse

Core Work: 3 Sets of
Single-Leg Deadlifts:
8-10 reps, each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

Workout: For Time
Five sets of:
Goblet Squat x 10-12 reps @ 2111
Rest 45 seconds
Push-Up: x 10-15 reps @ 1010
Rest 45 seconds
Inverted Rows x 8-10 reps @ 2111
Rest 45 seconds;
and then,
Two sets of:
Row 300 meters @ 95%
Rest 3 minutes

Mobility:
Quads, Hips, and Hamstrings