MLF Group HomeMLF Workouts

Strength:
3 Sets
20 Alternating standing dumbbell curls
Rest 30 secs
20 Prone barbell tricep ext. (skull crushers)
Rest 30 secs

3 Sets
10 Single arm overhead DB overhead lunges(10 per side)
Rest 30 secs
10 Single arm single leg DB deadlifts (10 per side)
Rest 30 secs

3 Sets
10 Seated dumbbell hammer curls
Rest 30 secs
10 Bent over dumbbell tricep kickbacks

Workout:
For Time
20-18-16-14-12-10
Tricep extensions
Ghd sit ups
Db single arm clean and press 30lbs split reps on each arm. 10/10 9/9….