WEEK 9 : DAY 2

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

Buy In
Pullups - 25

Shut Up and Lunge
*Map out a point A to B, 200yd distance
*Starting at point A...
Pack Lunges - 20
Run - to start (Point A) and back
Lateral Burpees - 10
*Repeat until you reach point B

*Then, starting from point B now...
Pack Lunges - 20
Run - to start (Point B and back)
Oblique Dips - 10 (5 each side)
*Repeat until you reach point A again.

Buy Out
MTNClimbers - 200

Done

NOTES
Pack Weights
Lunges: B:65 I:85 E:100
Prior to starting the workout, we suggest mapping out a 200yd track.
You will start the workout with 25 pull-ups. Complete all 25 in sequences of your choice in order to complete them all with strict and clean form.
Once completing the pull-ups, you’ll grab your pack, and continue to the mapped 200yrd track. You will complete the given 20 pack lunges, drop your pack and run back to the starting point, and back to your pack. Once you return to your pack, you will compete the 10 pack over burpees. You will complete this sequence until you reach the end of the 200yrds. Then returning to the original starting point, while using the “far” 200yrd mark as the running to and from part. Also, instead of completing burpees, you will complete 10 (5R/5L) pack oblique crunches.

FORM VIDEOS
Bodyweight Standard: https://lab.mtntough.com/warm-ups-cool-downs-mobility/videos/warm-up-1
Pullup: https://lab.mtntough.com/videos/mtntough-form-pull-ups
Pack Lunges: https://lab.mtntough.com/videos/mtntough-form-l-lunges
Lateral Burpees: https://lab.mtntough.com/videos/mtntough-form-lateral-burpees-1
Oblique Dips: https://lab.mtntough.com/videos/mtntough-form-pack-oblique-dips
MTN Climbers: https://lab.mtntough.com/videos/mtntough-form-mtn-climbers