WEEK 11 : 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

THE WORKOUT

ARA's PULLUPS
5 Rounds

Wide Grip Pull-up - 5
Standing "T" Pulse - 50
Narrow Pull-up - 5
Standing "T" Pulse - 50
Chin-up - 5
Standing "T" Pulse - 50
Normal Pullups - 5
Standing "T" Pulse - 50
Tarzan Pull-up - 5
Standing "T" Pulse - 50
Z Press - 100

Finisher: For Time

Sit-up - 300

NOTES
After warming-up, you will complete 5 rounds of Ara’s Pull-up Ladder. With the various types of pull-ups, be sure to check out the form videos below.
To cap the workout, you will complete 300 sit-ups for time.

W11D4
FORM VIDEOS
MTNTOUGH Standard Warmup: https://lab.mtntough.com/videos/warm-up-1
Wide Grip Pull-up: https://lab.mtntough.com/videos/mtntough-form-wide-grip-pullups
Narrow Pull-up: https://lab.mtntough.com/videos/mtntough-form-narrow-grip-pullups
Chin-up: https://lab.mtntough.com/videos/mtntough-form-chin-ups
Normal Pullups: https://lab.mtntough.com/videos/mtntough-form-pull-ups
Tarzan Pull-up: https://lab.mtntough.com/videos/mtntough-form-tarzan-pullups
Z Press: https://lab.mtntough.com/videos/mtntough-form-z-press
Sit-up: https://lab.mtntough.com/videos/mtntough-form-situps