WEEK 11 : 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

DOUBLE HEADER

5 Rounds: 30-20-10-20-30
Box Jumps
Speed Skaters (per side: so it's 60-40-20-40-60 in total)
Russian Twists (per side: so it's 60-40-20-40-60 in total)
Every 3 min...
Nosebreakers - 10

5 Rounds: 30-20-10-20-30
Touchdowns (per side: so it's 60-40-20-40-60 in total)
Single Leg Bridges (per side: so it's 60-40-20-40-60 in total)
Side Plank Hip Touches (per side: so it's 60-40-20-40-60 in total)
Every 3 min...
Chin-ups - 5

Done

NOTES
After warming-up, you’ll want to set your phone or timer on a 3min EMOM… You will start the timer and go right into the first portion of Box Jumps, Speed Skaters, Russian Twists work in descending order, and then back up. For example, you will complete 30 Box Jumps, 30(per leg, or 60 total) Speed Skaters, capped with 30 Russian Twists.
When the time goes off, you will immediately complete 10 Nose Breaks and go back to where you left off. You will repeat this process for 20, 10, and then work back up….10, 20, 30.
Give yourself a short break, and get ready for the second portion of this workout. You will be following the same format as the first, but with alternative movements, and your 3min EMOM will be replaced with chin-ups.
Work quickly in order to avoid the timer, but keep proper form and integrity of the

FORM VIDEOS
MTNTOUGH Standard Warmup: https://lab.mtntough.com/videos/warm-up-1
Box Jumps: https://lab.mtntough.com/videos/mtntough-form-box-jumps
Speed Skaters: https://lab.mtntough.com/videos/mtntough-form-speed-skaters
Russian Twists: https://lab.mtntough.com/videos/mtntough-form-russian-twists
Nosebreakers: https://lab.mtntough.com/videos/mtntough-form-nose-breakers
Touchdowns: https://lab.mtntough.com/videos/mtntough-form-touchdown
Single Leg Bridges: https://lab.mtntough.com/videos/mtntough-form-single-leg-chair-bridge
Side Plank Hip Touches: https://lab.mtntough.com/videos/mtntough-form-side-plank-hip-touches
Chin-ups: https://lab.mtntough.com/videos/mtntough-form-chin-ups