WEEK 4 : DAY 5

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

Option 1
Run - 30 min
Going for max distance
75% - 85% max heart rate

Option 2
Ruck - 6 miles
15 min/mile pace
50-55lb pack

We recommend you get both workouts done this weekend!

NOTES
For the Run
Try to beat your distance from last week!
You should be holding a pace where you CANNOT hold a conversation, but you don't want to come too hot out of the gate and lose all your energy.

For the Ruck
Beginners, Intermediates and Elites - you all go for 6 miles.
Learn to layer your gear - It's going to get hot over the movement. You will be moving for 30-60 minutes. Make sure you don't trap too much of the heat as you move. You're going to sweat which means you need to be able to trap the heat when you stop.
Part of the reason we do this is to get you out into the elements in a safe way. So use caution. Visibility - As you know very well, nobody can see you in the dark. Make sure you've got a bright reflective vest, or multiple headlamps on you.
This is a great opportunity to take somebody with you. Even if they're not doing the program. Have them just walk with you, without any gear. They can keep you company.
Overall, our goal in this is to...
Teach your body to operate in the elements.
Learn your gear, where it rubs you the wrong way.
Learn what muscles really start to ache after long periods of having a heavy pack on.
Learn how your boots actually fit when your feet swell up after walking a while.
Learn how to keep your mind in the game for longer than a 45 minute workout in a climatized room.
In other words, our goal is for you to become MTNTOUGH.

FORM VIDEOS
Standard Warm Up 2.0: https://lab.mtntough.com/videos/mtntough-form-bodyweight-warmup-2-0