MLF Group HomeMLF Workouts

Warm-up:
5:00 of shoulder, lat, and trap tissue work then 2 Sets of:
:20 Seated arm pumps
10/10 Single leg hip thrusts
Thoracic warm-up

Body Work:
1)Deadlift: 5×8 (same weight every set), rest 2-3 Mins between sets
2) Bent Over Supinated Grip Barbell Row: 3×10-12 reps, rest 2-3 Mins between sets
3) Supinated barbell row: 3×10-12, rest 2-3 Mins between sets
4) Spider curls with barbell 5×10 Reps light weight
Superset with
Incline bench skull crushers with same barbell.: 5×10 Reps, rest as needed

Optional workout
Every 2 mins for 24 mins 
2 mins to complete each task. Rest with remaining time 
300 Meter row
Deadlifts + 6 Hang cleans + 3 Push presses 
50 Sit ups 

Recovery:
Low Back, Hips and Hamstrings