WEEK 5 : 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

Specific Warmup
*3 Rounds
Prisoner Goodmorning to Prisoner Squat - 10
Prisoner Reverse Lunge - 10 (5 each side)
Rear Delt Fly - 10
Thruster with Rotation + Arm Extension - 10 (5 each side)
The 11s - Tempo Step-ups + Tempo Pull-ups
Tempo Step-ups 10 per side - Tempo Pull-ups 1
Tempo Step-ups 9 per side - Tempo Pull-ups 2
Tempo Step-ups 8 per side - Tempo Pull-ups 3
Tempo Step-ups 7 per side - Tempo Pull-ups 4
Tempo Step-ups 6 per side - Tempo Pull-ups 5
Tempo Step-ups 5 per side - Tempo Pull-ups 6
Tempo Step-ups 4 per side - Tempo Pull-ups 7
Tempo Step-ups 3 per side - Tempo Pull-ups 8
Tempo Step-ups 2 per side - Tempo Pull-ups 9
Tempo Step-ups 1 per side - Tempo Pull-ups 10

Finisher
*Max Rounds in 10 min
Squat Jumps - 5
Squat Hold - 20 sec
Squat Jumps - 5
Squat Hold - 20 sec
Squat Jumps - 5
Squat Hold - 20 sec
T Burpees - 10

Done

NOTES
Like yesterday, after completing the MTNTOUGH standard warm-up, you will work through an additional 3 round specific warm-up prior to the main portion of the workout.
This workout format you’ve seen before, and will run off the 11’s. The only change will be to the pace you run it at. Be sure that you’re quick and explosive on the way “up” and slow and controlled on the way down. Running off of a 2:4 tempo for both step-ups and pull-ups.
The finisher is 10min of max rounds. How many rounds can you get in 10min? Be sure to keep the integrity of the movement.

FORM VIDEOS
MTNTOUGH Standard Warmup: https://lab.mtntough.com/videos/warm-up-1
Prisoner Good Morning to Prisoner Squat: https://lab.mtntough.com/videos/mtntough-form-prisoner-good-morning-to-prisoner-squat
Prisoner Reverse Lunge: https://lab.mtntough.com/videos/mtntough-form-prisoner-reverse-lunge
Rear Delt Fly: https://lab.mtntough.com/videos/mtntough-form-rear-deltoid-flies
Thruster with Rotation + Arm Extension: https://lab.mtntough.com/videos/mtntough-form-thruster-with-rotation-and-arm-ext
Tempo Step-ups: https://lab.mtntough.com/videos/mtntough-form-tempo-step-ups
Tempo Pull-ups: https://lab.mtntough.com/videos/mtntough-form-tempo-pullup
Squat Jumps: https://lab.mtntough.com/videos/mtntough-form-squat-jumps
Squat Hold: https://lab.mtntough.com/videos/mtntough-form-squat-hold
Squat Jumps: https://lab.mtntough.com/videos/mtntough-form-squat-jumps
Squat Hold: https://lab.mtntough.com/videos/mtntough-form-squat-hold
T Burpees: https://lab.mtntough.com/videos/mtntough-form-t-burpees