WEEK 4 : DAY 1

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

Specific Warmup
*5 Rounds
Shoulder Dislocates - 10
Toe Tap Pushups - 10
Pigeon Walk - 10 (5 each side)
Hamstring Walk - 10

*5 Rounds
Rower
All Out Sprint - 30 sec
Rest - 90 sec

Crosshair
*5 Rounds, (50%, 60%, 80%, 80%, 80% approxomate of One Rep Max)
Barbell RDL - 8
Split Stance Military Press - 8

*5 Rounds, (50%, 60%, 80%, 80%, 80% approxomate of One Rep Max)
Hamsting Curl - 10
Plate Pushup - 10

Done

NOTES

Weights:
Double Leg RDL:
Round 1: 50% of your 8rep max
R2: 60%
R3: 70%
R4: 80%
R5: 80%

Split Stance Military:
Round 1: 60% of 8 rep max
R2: 70%
R3: 80%
R4: 80%
R5: 90%

Plate Push-ups:
B: 25lbs I: 35lbs E: 45lbs

After completing the MTNTOUGH Standard Warm-up, you will then complete the additional warm-up. Be sure to watch all the form videos, and focus on movement integrity and don’t rush through this segment.

For your cardio warm-up, you will complete 5 rounds of 30sec row sprint, followed by 90sec rest. Set the rowing machine interval to 30sec/90sec, or use an interval timer on your phone. These efforts should be all out, and focused on power. Watch your calorie count and stay consistent throughout the 5 rounds.

With both super sets, you will use the first and second rounds as a warm-up. Rounds 3, 4, and 5 should be heavier (see weight suggestions below). Be sure to take adequate rest between each set. The goal is to feel strong and complete the rep properly.

FORM VIDEOS
MTNTOUGH Standard: https://lab.mtntough.com/videos/warm-up-1
Shoulder Dislocates: https://lab.mtntough.com/videos/mtntough-form-shoulder-dislocates
Toe Tap Pushups: https://lab.mtntough.com/videos/mtntough-form-toe-tap-pushups
Pigeon Walk: https://lab.mtntough.com/videos/mtntough-form-pigeon-walk
Hamstring Walk: https://lab.mtntough.com/videos/mtntough-form-hamstring-walk
Barbell RDL: https://lab.mtntough.com/videos/mtntough-form-rdl-1
Split Stance Military Press: https://lab.mtntough.com/videos/mtntough-form-split-stance-military
Hamsting Curl: https://lab.mtntough.com/videos/mtntough-form-hamstring-curl
Plate Pushup: https://lab.mtntough.com/videos/mtntough-form-weighted-pushups