MPF WOD Workout
Nilkka
30-60s ankle stretch with KB
10+10 calf rises
Amrap9 RANKA
5 jefferson curl
10 kneeling back extensions
10+10 half kneeling rotations
Amrap9 LONKKA
10+10 hip rainbow
10+10 hip flexion
10+10 9090 + leg lift
Amrap9 OLKA
10 prone lying shoulder angles
10 facepull + external rotations
10 shoulder extension lifts from box
10 finger pushups
EXTRAS
2x neck crunch & rotations
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