WEEK 2 : DAY 1

THE WARMUP
MTNTOUGH Bodyweight Standard
Run - 400m
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

MTNTOUGH Pullup Progression
Beginner: Less than 1 Pull - Up, Follow the Chart with Ascending Pull-Up, 120 Seconds Rest Between Sets
Day 6 6, 5, 4, 3, 2 (Descending)
Intermediate: If you can do 5 Strict Pullups, 120 Seconds Rest Between Sets
Day 6 6, 5, 4, 3, 2
Elite: If you can do 10 Strict Pullups, 120 Seconds Rest Between Sets
Day 6 11, 10, 9, 8, 7

THE WORKOUT
The 24s

Run - 1 mile
Then

**Progress with the 4 exercises as follows...
20-4-20-4, 18-6-18-6, 16-8-16-8, 14-10-14-10, etc.…. until you get to 4-20-4-20
Squat Jumps
PACK Overhed Rev. Lunge
Lateral Burpees
Push-ups

First Round looks like this...
Squat jumps - 20
PACK Overhead Rev. Lunge - 4
Lateral Burpees (over pack) - 20
Push-ups - 4

Second Round looks like this
Squat jumps - 18
PACK Overhead Rev. Lunge - 6
Lateral Burpees (over pack) - 18
Push-ups - 6

Then
Run - 1 mile

Finisher
*4 Rounds
Lateral Lunges - 20
Butt Kicks - 20
Superman Press - 20
Done

NOTES
Pack Weight
OH Reverse Lunge: B:25 I:35 E:55
Have your first mile paced appropriately. When you come back, you’re going to move right into the squat jumps, reverse lunges and burpees sequence. The more even your mile splits are to each other, the better! How close can you get them? Or can you beat your first mile?
When you start the lateral lunges, be sure to go slow and assure proper form. We don’t want you to compromise your positioning and risk injury (check the form video out!). The butt kicks might feel slightly elementary to you, but they are worth it! Be sure you’re focusing on getting your heel to butt.
If you need to, modify your pushups in order to complete, do so.

FORM VIDEOS
Standard Warm Up: https://lab.mtntough.com/warm-ups-cool-downs-mobility/videos/warm-up-1
Pull-up Progression: https://lab.mtntough.com/videos/4570-pullup-progression
Pull-up Progression: https://lab.mtntough.com/videos/4570-pullup-progression
Squat Jumps: https://lab.mtntough.com/videos/mtntough-form-squat-jumps
PACK Overhead Rev. Lunge: https://lab.mtntough.com/videos/mtntough-form-pack-oh-reverse-lunge
Lateral Burpees: https://lab.mtntough.com/videos/mtntough-form-lateral-burpees-1
Push-ups: https://lab.mtntough.com/videos/mtntough-form-pushups
Lateral Lunges: https://lab.mtntough.com/videos/mtntough-form-lateral-lunges
Butt Kicks: https://lab.mtntough.com/videos/mtntough-form-buttkicks
Superman Press: https://lab.mtntough.com/videos/mtntough-form-superman-press