WEEK 9 : 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

THE WORKOUT
On The 5, Every 5
*At the start of every 5 min increment, do the following...
*Burpees and Pullups increase by one rep every round.
Pack L Step Up (Right) - 10
Pack Pushup - 10
Pack L Step Up (Left) - 10
Pack Push Press - 10
Burpee - 1
Pullup - 1

Second Round is...
Pack L Step Up (Right) - 10
Pack Pushup - 10
Pack L Step Up (Left) - 10
Pack Push Press - 10
Burpee - 2
Pullup - 2

Third Round is..
Pack L Step Up (Right) - 10
Pack Pushup - 10
Pack L Step Up (Left) - 10
Pack Push Press - 10
Burpee - 3
Pullup - 3

Continue until you can't complete the exercises in the given 5 minutes.
How many rounds can you get?

Done

NOTES
Pack Weights
“L” Step-ups: B:25 I:35 E:45
Push-ups: B:25 I:35 E:45
Push-press: B:25 I:35 E:45
Recommended # of Rounds: B:8 I:10 E:12+
Prior to starting the workout, set a repeating 5min timer, much like we did earlier in this program with an EMOM 1min timer.
Every round you will complete the 10 “L” step-ups left, push-ups, “L” step-ups and push-press. The only thing that will change are the rep count for the burpees and pull-ups. So for the first round, you will complete the given main circuit and 1 burpee and 1 pull-up, and rest with the remaining time. When the timer goes off again, you will repeat the sequence, but complete 2 burpees and 2 pull-ups. These rounds will be repeated until you’re no longer able to complete the sequence (with the progressing burpees and pull-ups), within the 5min timer.
How many rounds can you make it? Note the goals rounds above.

FORM VIDEOS
Bodyweight Standard: https://lab.mtntough.com/warm-ups-cool-downs-mobility/videos/warm-up-1
Pack Pushup: https://lab.mtntough.com/videos/mtntough-form-pack-pushups
Pack L Step Up: https://lab.mtntough.com/videos/mtntough-form-pack-l-stepup
Pack Push Press: https://lab.mtntough.com/videos/mtntough-form-pack-push-press
Burpee: https://lab.mtntough.com/videos/mtntough-form-burpee-pullups
Pullup: https://lab.mtntough.com/videos/mtntough-form-pull-ups