MPF mobility WOD Workout
NILKKA
30s sitting down on knees (dorsiflex)
30s sitting down on knees (plantarflex)
AMRAP RANKA
10 lower back cat/cow
10 standing ground to extension
10+10 lower body rotations supine/prone
AMRAP LONKKA
10 step over band
10+10 hip extension with WB
45/45s airplane
AMRAP OLKA
5+5 supine shoulder rotations
5 prone stick pass through
10 pike shoulder shrugs
10 BB wrist curls
EXTRA
2x 10 neck curls + 20s hold
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