WEEK 5 : 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 21 9, 8, 7, 6, 5 (Descending)
Intermediate: If you can do 5 Strict Pullups, 120 Seconds Rest Between Sets
Day 21 9, 8, 7, 6, 5
Elite: If you can do 10 Strict Pullups, 120 Seconds Rest Between Sets
Day 21 14, 13, 12, 11, 10

THE WORKOUT
6.5 Creedmoor
*Record time it takes to complete first exercise.
*Proceed to do second exercise for half of that time.

6 Rounds
Rotating Squat Jumps - 50
Burpee + 2 Pack Rows
Rest - 30sec

5 Rounds
Reverse Lunge Step-up - 30 (15 each side)
Plank Bird Dogs
Rest - 30sec

6 Rounds
Speed Skaters - 50
Spiderman Pushups
Rest - 30sec

5 Rounds
Lunge Jumps - 50
Pack Z Press Situps
Rest - 30sec

RECORD YOUR TOTAL TIME.

Ab Finisher
*3 Rounds
Switch Kicks - 30sec
Flutter Kicks - 30sec
Scissors - 30sec
Plank - 1min
Strict Situps - 30sec
Side Plank Knee to Elbow - 20 (10 each side)

Done

NOTES
Pack Weights
Pack Row (after burpee): B:35 I:45 E:55
Z Press Sit-Up: B:35 I:45 E:55
The 6.5 Creedmoor is broken up into 4 main rounds and rounds within them. For every portion, you will time yourself on how long it takes for you to complete the first movement. Upon completion, you will move directly into the second movement for half the time it took you to complete the first. You will take 30sec rest upon the completion of each round.
Example: 180 Squat Jumps = 2min to complete, you will spend 1min attempting max reps of Burpee X2. This is an example of one round.
If it takes you longer, or shorter, in the consecutive rounds, you will spend more time on the second movement. Keep moving, and pushing yourself, because you don’t want to spend longer than you have to on Burpees and Bird Dogs, etc.
All of these movements are athletic and dynamic. Be sure to watch the form videos for proper cues and form.
**BE SURE TO RECORD YOUR OVERALL TIME**

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
Rotating Squat Jumps
Burpee + 2 Pack Rows: https://lab.mtntough.com/videos/mtntough-form-burpee-2-pack-rows
Reverse Lunge Step-up: https://lab.mtntough.com/videos/mtntough-form-reverse-lunge-step-ups
Plank Bird Dogs: https://lab.mtntough.com/videos/mtntough-form-plank-bird-dogs
Speed Skaters: https://lab.mtntough.com/videos/mtntough-form-speed-skaters
Spiderman Pushups: https://lab.mtntough.com/videos/mtntough-form-spiderman-pushups-1
Lunge Jumps: https://lab.mtntough.com/videos/mtntough-form-lunge-jumps
Pack Z Press Situps: https://lab.mtntough.com/videos/mtntough-form-pack-z-press
Switch Kicks: https://lab.mtntough.com/videos/mtntough-form-switch-kicks
Flutter Kicks: https://lab.mtntough.com/videos/mtntough-form-flutter-kicks-1
Strict Situps: https://lab.mtntough.com/videos/mtntough-form-situps
Side Plank Knee to Elbow: https://lab.mtntough.com/videos/mtntough-form-side-plank-knee-to-elbow