WEEK 1 : DAY 1

THE WARMUP
MTNTOUGH Standard Bodyweight 2.0
High Knees - 30
Knee Pulls - 30
Butt Kicks - 30
Hamstring Sweep - 30
Lateral Lunge - 30
Walking Pigeon - 30
Prayer Twist - 30
Overhead Squat - 30
Toe Taps - 30

THE WORKOUT

Pullup Progression
3 Minutes
Pullups - 1 every...
Beginner: 15 sec
Intermediate: 10 sec
Elite: 5 sec

Fire Bull
Superset #1
5 Rounds
Plank Jack
Air Squats
Release Push-up
Beginners: 16, 10, 6, 10, 16
Intermediates: 30, 20, 10, 20, 30
Elites: 30, 20, 10, 20, 30

Superset #2
5 Rounds
Burpees
Reverse Lunges
Tricep Push-up to Release "T"
Beginners: 16, 10, 6, 10, 16
Intermediates: 16, 10, 6, 10, 16
Elites: 30, 20, 10, 20, 30

Core Finisher
Plank - 1min
Plank Right - 1min
Plank Left - 1min
V-ups - 10
Suitcases - 40 (20R/20L)
Bicycles - 60 (30R/30L)
Russian Twist - 80 (40R/40L)
Sit-ups - 50

Done

NOTES
First workout of 30-30 2.0!
Prior to starting, checkout the video explaining the workout, and decide which rep count you will use.
Once you pick the level, you will complete the same count for each movement and both super sets. For example, if you choose the beginner, you will complete 16 Plank Jack, 16 Air Squats, 16 Release Push-ups. Then back to the top of the set and complete 10 of each movement. Back to the top completing 6 of each movement Then you will work your way out, with 10 of each movement, and then 16 of each movement.
Moving to Super Set 2, you will use the same format.
Keep proper form, even if it means you have to slow down.
Beginner - 16, 10, 6, 10, 16 for both supersets
Intermediate - 30, 20, 10, 20, 10 for the first, 16,10, 6, 10, 16 for the second
Elite - 30, 20, 10, 20, 30 for both supersets

FORM VIDEOS
Standard Warm Up 2.0: https://lab.mtntough.com/videos/mtntough-form-bodyweight-warmup-2-0
Pullups: https://lab.mtntough.com/videos/mtntough-form-pull-ups
Plank Jacks: https://lab.mtntough.com/videos/mtntough-form-plank-jumping-jacks
Air Squat: https://lab.mtntough.com/videos/mtntough-form-air-squats
Release Pushup: https://lab.mtntough.com/videos/mtntough-form-releasepushups
Burpees: https://lab.mtntough.com/videos/mtntough-form-burpees
Prisoner Lunges: https://lab.mtntough.com/videos/mtntough-form-prisoner-reverse-lunge
Tricep Push-up to Release "T": https://lab.mtntough.com/videos/mtntough-form-release-t-tri-pushup
V-Ups: https://lab.mtntough.com/videos/mtntough-form-v-ups
Suitcases: https://lab.mtntough.com/videos/mtntough-form-suitcases
Bicycles: https://lab.mtntough.com/videos/mtntough-form-bicycles
Russian Twist: https://lab.mtntough.com/videos/mtntough-form-russian-twists
Sit-ups: https://lab.mtntough.com/videos/mtntough-form-situps