WEEK 4 : 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
5 Minutes
Pullups - 1 every...
Beginner: 15 sec
Intermediate: 10 sec
Elite: 5 sec

Warm-Up #1
2 Rounds (go through the entire round on right, and then on left, should hit both side twice)
Hip Extension (Birddog with the arms) - 20
Hip Abductors - 20
Pigeon Glute Bridge - 20

Warm-up #2
5 Rounds
Renegade Row - 20 (10 each side)
Air Squats - 20

Super #1
1:4 Tempo Ladder (explosive up, 4 full count down)
Push-ups - 2,4,6,8,10,10,8,6,4,2
Bulgarians - 2,4,6,8,10,10,8,6,4,2 per side

Super #2
5 Rounds (Back Health Complex)
Tricep Push-ups - 3
Scorpion - 2 (1 each side)
Tricep Push-up - 3
Scorpion - 2 (1 each side)
Mountain Climber Pendulum - 20 (10 each side)
Locust - 10

Finisher
Beginners and Intermediates do 1 Round, Elites do 2 Rounds.
V- Ups - 10
Suitcases - 40 (20 each side)
Bicycles - 60 (30 each side)
Russian Twists - 80 (40 each side)
Sit-ups - 50

Done

NOTES
After warming up, complete the pull-up progression. Set a timer for 5 minutes, and based on your level, complete the given pull-ups every 15, 10 or 5sec.
Pull-up Levels...
Beginner: every 15sec
Intermediate: 10sec
Elite: 5sec
After pull-up progression, start the main workout with two rounds of warm-up one. Note that you will complete all movements on one side, then all movements on the alternating side. That is one round. Complete two full rounds.
Warm-up number two will be two full rounds. Focus on proper and strict form.
*Counting Renegade Rows: count each pull. Pull right = 1 + pull left = 1, push-up for a total of two. Toward the total 20/round.
Superset one, complete six full rounds with 1:4 tempo. Checkout the form video for exact execution of the 1:4 tempo.
There will be a total of 10 rounds, but the rep count will be different for each round. For example, the first round, complete 6 push-ups, 12 (6R/6L) Bulgarians. Second round, 8 push-ups, 16 (8R/8L) Bulgarians, and so on, following the above sequence. Starting at 6, going up by two until 10, then back down, starting with 10 descending to 6 again.
Superset two, complete 5 full rounds. Be sure to checkout the form videos for these movements, and keep the movements strict,
For the cap of the day, complete the given rounds for the finisher based on your level.

FORM VIDEOS
Standard Warm Up 2.0: https://lab.mtntough.com/videos/mtntough-form-bodyweight-warmup-2-0
Pullup: https://lab.mtntough.com/videos/mtntough-form-pull-ups
Bird Dog With arms: https://lab.mtntough.com/videos/mtntough-form-bird-dogs
Hip Abductors: https://lab.mtntough.com/videos/mtntough-form-hip-abduciton
Pigeon Glute bridge: https://lab.mtntough.com/videos/mtntough-form-pigeon-glute-bridge
Renegade Row: https://lab.mtntough.com/videos/mtntough-form-renegade-rows
Air Squat: https://lab.mtntough.com/videos/mtntough-form-air-squats
Push-Ups: https://lab.mtntough.com/videos/mtntough-form-pushups
Bulgarians: https://lab.mtntough.com/videos/mtntough-form-bulgarian-squat
Tricep Push-Ups: https://lab.mtntough.com/videos/mtntough-form-tricep-pushups
Scorpion: https://lab.mtntough.com/videos/mtntough-form-scorpions-1
MTN Climber: https://lab.mtntough.com/videos/mtntough-form-mtn-climbers
Locust: https://lab.mtntough.com/videos/mtntough-form-locusts
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 Twists: https://lab.mtntough.com/videos/mtntough-form-russian-twists
Sit-Ups: https://lab.mtntough.com/videos/mtntough-form-situps