WEEK 7 : DAY 4

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 34 11, 10, 10, 9, 8 (Descending)
Intermediate: If you can do 5 Strict Pullups, 120 Seconds Rest Between Sets
Day 34 11, 10, 10, 9, 8
Elite: If you can do 10 Strict Pullups, 120 Seconds Rest Between Sets
Day 34 16, 15, 15, 14, 13

THE WORKOUT

Snow Bank
Buy In - The 22s - Speed Skaters and Rear Delt Flies
20 Speed Skaters – 2 Rear Delt Flies
18 Speed Skaters – 4 Rear Delt Flies
16 Speed Skaters - 6 Rear Delt Flies
14 Speed Skaters – 8 Rear Delt Flies
12 Speed Skaters – 10 Rear Delt Flies
10 Speed Skaters – 12 Rear Delt Flies
8 Speed Skaters – 14 Rear Delt Flies
6 Speed Skaters – 16 Rear Delt Flies
4 Speed Skaters – 18 Rear Delt Flies
2 Speed Skaters – 20 Rear Delt Flies

Superset
*5 Rounds
Pack Pushups - 5
Pack Toe Lunge - 20 (10 each side)
Pack Lithuanian Twist - 10 (5 each side)
Pack Single Leg RDL - 20 (10 each side)

Buy Out - The 22s - Rotating Squat Jumps and C Raises
20 Rotating Squat Jumps – 2 C Raises
18 Rotating Squat Jumps – 4 C Raises
16 Rotating Squat Jumps - 6 C Raises
14 Rotating Squat Jumps – 8 C Raises
12 Rotating Squat Jumps – 10 C Raises
10 Rotating Squat Jumps – 12 C Raises
8 Rotating Squat Jumps – 14 C Raises
6 Rotating Squat Jumps – 16 C Raises
4 Rotating Squat Jumps – 18 C Raises
2 Rotating Squat Jumps – 20 C Raises

Finisher
*Watch Form Video
1 - 10 Ladder
Bicep Curls

Done

NOTES
Pack Weights
Rear Delt Flys: B/I: 5 E:10
Push-ups: B:30 I:45 E:60
Toe Lunges: B:30 I:45 E:60
Lithuanian Twists: B:30 I:45 E:60
Single Leg RDL: B:30 I:45 E:60
“C” Raises: B:5 I:10 E:15
Finisher:
Bicep Curls: B:10 I:15 E:20
Formatted like two days ago, you have a Buy-In, main portion for 5 Rounds, a Buy-Out and finisher.
The Buy-In is to be completed just like two days ago.
You do not have to rush through the 22’s. Keep moving, and focus on good form.
The main portion of this workout, focus on keeping good form. You will complete 5 identical rounds before proceeding to the Buy-Out and finisher.
For the Buy-Out, you’ll keep the traditional MTNTOUGH 22’s format…
Finisher: Be sure to watch the given form video for precise explanation.
To start, you will hold weights at 90 degrees in front of you, then complete one rep with the right arm, while holding the left. Then while holding the right, you will complete one rep with the left. Then back with the weight at 90 degrees in front of you, complete two reps with the right arm, while holding the left. Then while holding the right, you will complete two reps with the left. You will complete this pattern until you reach 10reps on the right and 10reps on the left. Do not set down your weights once you start from your 1 rep to your 10.

W7D4
FORM VIDEOS
Bodyweight Standard: https://lab.mtntough.com/warm-ups-cool-downs-mobility/videos/warm-up-1
Pullup Progression: https://lab.mtntough.com/videos/4570-pullup-progression
Speed Skaters: https://lab.mtntough.com/videos/mtntough-form-speed-skaters
Rear Delt Flies: https://lab.mtntough.com/videos/mtntough-form-rear-deltoid-flies
Pack Pushups: https://lab.mtntough.com/videos/mtntough-form-pack-pushups
Pack Toe Lunge: https://lab.mtntough.com/videos/mtntough-form-pack-toe-lunge
Pack Lithuanian Twist: https://lab.mtntough.com/videos/mtntough-form-lithuanian-twist
Pack Single Leg RDL: https://lab.mtntough.com/videos/mtntough-form-pack-single-leg-rdls
Rotating Squat Jumps: https://lab.mtntough.com/videos/mtntough-form-rotating-squat-jump
C Raises: https://lab.mtntough.com/videos/mtntough-form-c-raises2
1-10 ladder: https://lab.mtntough.com/videos/mtntough-form-1-10-ladder