WEEK 4 : DAY 4

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
IED

5 Rounds of the entire 6 minutes for a total of 30 minutes
1min Max Rounds
Lateral Walk Push-ups Right - 5
Lateral Walk Push-ups Left - 5

2min Max Rounds
Overhead Get-up Right - 1
Squat Jump - 5
Overhead Get-up Left - 1
Squat Jump - 5

3min Max Rounds
Knees to Elbow - 5
Bird Dog - 10 (5R/5L)
Burpees - 5
Glute Bridges - 10
Flutter Kicks - 40
Jumping Jacks - 50

*Start each set where you previously left off*
*Track number of rounds completed*

NOTES
In IED, you are trying to get as many rounds as possible of all three blocks. Each main round will take exactly 6 minutes.
When you begin the next round, start where you left off in the minute block when you came through it previously.
Record your total rounds of each of the three blocks and try to beat it next week. Refer to the form videos below for any questions about exercises.

FORM VIDEOS
Standard Warm Up 2.0: https://lab.mtntough.com/videos/mtntough-form-bodyweight-warmup-2-0
Lateral Walk Push-Ups: https://lab.mtntough.com/videos/mtntough-form-lateral-walk-pushups
Overhead Get-Up: https://lab.mtntough.com/videos/mtntough-form-overhead-getups
Squat Jumps: https://lab.mtntough.com/videos/mtntough-form-squat-jumps
Knees to elbow: https://lab.mtntough.com/videos/mtntough-form-knees-to-elbow
Bird Dog: https://lab.mtntough.com/videos/mtntough-form-bird-dogs
Burpees: https://lab.mtntough.com/videos/mtntough-form-burpees
Glute Bridges: https://lab.mtntough.com/videos/mtntough-form-floor-bridges
Flutter Kicks: https://lab.mtntough.com/videos/mtntough-form-flutter-kicks-1