MLF Group HomeMLF Workouts

Strength
1) Back Squat: 4 Sets of 12 Reps as heavy as possible
2-3 min rest between sets.

Rest as needed before step ups

2) Barbell back racked Step Ups.
10 Reps per leg not alternating
(Step up height = leg should be at a 90 degree angle. Step up)
rest as needed

3-4 Sets
3) 8-10 Ring Rows
4) 8-10 DB renegade rows + push up

3-4 sets
5) 20 DB Cossack Squats (10 right/10 left)
6) 10 Push-ups