WEEK 4 : DAY 2

THE WARMUP

MTNTOUGH Standard
Row - 500m
High Knees - 30 sec
Butt Kicks - 30 sec
World's Greatest Stretch - 30 sec
Overhead Lunge - 30 sec
Walk Out Push-ups - 30 sec
Lateral Lunge - 30 sec
Floor Wipers - 30 sec

THE WORKOUT

The 36s
*9 Total Rounds

3 Rounds
Deadlift - 12
Military Press - 12
Cardio (Skierg, Rower, Assault Bike) - 12 Cals

3 Rounds
Deadlift - 6
Military Press - 6
Cardio (Skierg, Rower, Assault Bike) - 24 Cals

3 Rounds
Deadlift - 3
Military Press - 3
Cardio (Skierg, Rower, Assault Bike) - 30 Cals

Finisher (8's)
*with a barbell, do the following exercises
*you cannot set the bar down until you finish 8 reps of all five exercises.

Upright Row - 8
Hang Clean - 8
Hang Clean and Press - 8
Push Press - 8
Bent Over Row - 8

Done

NOTES

If you’ve got the cardio machines rotating between them is a great way to gain more from this workout but if you don’t have them that’s totally fine as well – just use what you have.

Stay very strict on your form – especially as the weights increase.

When you get to the 3s take a minute or so break to let your muscles recover so you can gain the most out of the strength work.

Finisher weights: (M:15-25lbs per side; W: Bar to 10lbs per side)

FORM VIDEOS
MTNTOUGH Standard: https://lab.mtntough.com/videos/warm-up-1
Deadlift: https://lab.mtntough.com/videos/mtntough-form-deadlift
Military Press: https://lab.mtntough.com/videos/mtntough-form-barbellmilitarypress
Upright Row: https://lab.mtntough.com/videos/mtntough-form-upright-row
Hang Clean: https://lab.mtntough.com/videos/mtntough-form-hang-clean
Hang Clean and Press: https://lab.mtntough.com/videos/mtntough-form-hang-clean-and-press
Push Press: https://lab.mtntough.com/videos/mtntough-form-bar-push-press
Bent Over Row: https://lab.mtntough.com/videos/mtntough-form-mtntough-form-barbell-bent-over-row