WEEK 7 : 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

Buy In
*5 Sets
Squats (Heavy) - 5

Shoulders Like Boulders
*4 Rounds
Z Press - 10
Overhead Carry - 40 yds
Overhead Carry with Press - 10 (40 yds)
Bent Over Row - 10
Lateral Raises - 10
Farmer Carry - 40 yds

Done

NOTES

In addition to the usual warm-up, take an additional few minutes to warm-up your squats. When warming up, we suggest starting light and adding weight until you reach your set weight.

Z press
M - B:65, I:80, E:95+
W - B:45, I:55, E:55+

Overhead carry/OH press walk
M - B:20s, I:30s, E:35-40s
W - B:10s, I:15s, E:20-30s

Bent Over Row
M - B:95, I:135, E: 185
W - B:45, I:65, E:95+

Lateral raises
M - B:10, I:15, E:20+
W - B: 5, I:7.5-12, E:15

Farmer Carry
M - B:60s, I:80s, E:100s
W - B:40s, I:60s, E:80s

FORM VIDEOS
MTNTOUGH Standard: https://lab.mtntough.com/videos/warm-up-1
Squats: https://lab.mtntough.com/videos/mtntough-form-squats
Z Press: https://lab.mtntough.com/videos/mtntough-form-z-press
Overhead Carry: https://lab.mtntough.com/videos/mtntough-form-db-overhead-walk
Overhead Carry with Press: https://lab.mtntough.com/videos/mtntough-form-db-overhead-walk-with-press
Bent Over Row: https://lab.mtntough.com/videos/mtntough-form-mtntough-form-barbell-bent-over-row
Lateral Raises: https://lab.mtntough.com/videos/mtntough-form-lateral-raises
Farmer Carry: https://lab.mtntough.com/videos/mtntough-form-farmer-carry