WEEK 9 : DAY 5

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

Ara’s Speed Lab Test
Run - 5k (3miles) for time

AND/OR

Embrace the Ruck
*With a 55lb pack
Walk...
Beginners - 6 miles
Intermediate - 8 miles
Elite - 12 miles

At halfway point...
22s Superset - *Pack Deadlift Curl and Push-Ups
20 Pack Deadlift Curl – 2 Push-Ups
18 Pack Deadlift Curl – 4 Push-Ups
16 Pack Deadlift Curl - 6 Push-Ups
14 Pack Deadlift Curl – 8 Push-Ups
12 Pack Deadlift Curl – 10 Push-Ups
10 Pack Deadlift Curl – 12 Push-Ups
8 Pack Deadlift Curl – 14 Push-Ups
6 Pack Deadlift Curl – 16 Push-Ups
4 Pack Deadlift Curl – 18 Push-Ups
2 Pack Deadlift Curl – 20 Push-Ups

Done

NOTES
Congratulations on completing the MTNTOUGH 45-70 Heavy Pack Program.
Thank you for your commitment, and being a part of this community.
We appreciate you. Stay Dangerous.

FORM VIDEOS
Standard Warm Up: https://lab.mtntough.com/warm-ups-cool-downs-mobility/videos/warm-up-1
Pack Deadlift Curl: https://lab.mtntough.com/videos/mtntough-form-pack-deadlift-curl
Push-Ups: https://lab.mtntough.com/videos/mtntough-form-pushups