WEEK 7 : 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
*3 Rounds
Overhead Squat - 20
Hamstring Walk - 10
Superman - 20
Golf Stretch - 10

Superset #1
*4 Rounds + 1 quick warmup round with low weight
DB Front Squat- 8
Single Arm Bent Over Row - 16 (8 each side)

Superset #2
Reverse Lunge Twist Press - 16 (8 each side)
Chinups - 8 (add weight if needed)

Finisher
*3 Rounds Can't set the barbell down until the Pikes
Upright Row - 8
Hang Clean - 8
Hang Clean and Press - 8
Push Press - 8
Bent Over Row - 8
Pikes - 20

Done

NOTES

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.

Finisher - once you start, do not set the bar on the ground. You can rest locked out, or benover, but the bar cannot touch the ground. The only time you can sent the bar down is for the pikes.

Weights:
DB Front Squat:
Round 1: 60% of 8 rep max
R2: 70%
R3: 75%
R4: 80%

Single Arm DB Bent Over Row:
Round 1: 60% of 8 rep max
R2: 70%
R3: 80%
R4: 90%

Reverse Lunge Twist Press:
B: 20lb dumbbells I:30lb db E:40lb db

Finisher:
B: 45lb bar I: bar + 10lbs on each side E: Bar + 25lbs on each side

FORM VIDEOS
MTNTOUGH Standard: https://lab.mtntough.com/videos/warm-up-1
Overhead Squat: https://lab.mtntough.com/videos/mtntough-form-oh-squat
Hamstring Walk: https://lab.mtntough.com/videos/mtntough-form-hamstring-walk
Superman: https://lab.mtntough.com/videos/mtntough-form-superman
Golf Stretch: https://lab.mtntough.com/videos/mtntough-form-golf-stretch
DB Front Squat: https://lab.mtntough.com/videos/mtntough-form-db-front-squat
Single Arm Bent Over Row: https://lab.mtntough.com/videos/mtntough-form-asymmetrical-bent-over-row
Reverse Lunge Twist Press : https://lab.mtntough.com/videos/mtntough-form-reverse-lunge-twist-press
Chinups: https://lab.mtntough.com/videos/mtntough-form-chin-ups
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
Pikes: https://lab.mtntough.com/videos/mtntough-form-pike