WEEK 6 : DAY 4

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

Uptempo Strength (Modified 36s)
*9 Total Rounds

3 Rounds
Squats - 12
Pullups - 12
Bent Over Row - 12
Cardio Sprint (All Out Effort!) - 10 Cals

3 Rounds
Squats - 6
Pullups - 6
Bent Over Row - 6
Cardio Sprint (All Out Effort!) - 10 Cals

3 Rounds
Squats - 3
Pullups - 3
Bent Over Row - 3
Cardio Sprint (All Out Effort!) - 10 Cals

Finisher
*3 Rounds
Barbell Reverse Lunges - 10
Rear Delt Flyes - 10

Done

NOTES

Just like Tuesday, warm-up into an operating weight before starting the workout.

On the 10cal sprints, it’s all out! Keep a record of your cals burned on each attempt.

The goal is to stay consistent and strong throughout the entirety of the workout.

FORM VIDEOS
MTNTOUGH Standard: https://lab.mtntough.com/videos/warm-up-1
Squats: https://lab.mtntough.com/videos/mtntough-form-squats
Pullups: https://lab.mtntough.com/videos/mtntough-form-pull-ups
Bent Over Row: https://lab.mtntough.com/videos/mtntough-form-mtntough-form-barbell-bent-over-row
Barbell Reverse Lunges: https://lab.mtntough.com/videos/mtntough-form-bar-reverse-lunge
Rear Delt Flyes: https://lab.mtntough.com/videos/mtntough-form-rear-deltoid-flies