WEEK 5 : 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

Specific Warmup
*3 Rounds
Overhead Squat - 10
Floor Bridges - 10
Rotating Lunges - 10 (5 each side)
Lateral Lunges - 10 (5 each side)
Toe Tap Pushups - 10
Walking Quad Stretch - 10 (5 each side)

Shut Up and Squat
*5 Rounds
Tempo Pushups - 10
Sissy Squat - 30 sec
Squat Jump - 5
Static Squat to Reverse Lunge - 30 sec
Squat Jump - 5
Sissy Squat - 30 sec
Squat Jump - 5
Static Squat to Reverse Lunge - 30 sec
Squat Jump - 5

Finisher

*For time
Air Squats - 200

Done.

NOTES
After the MTNTOUGH standard warm-up you will complete 3rds of the additional warm-up.
After your warm-ups, you’re back to utilizing the tempo pacing like you did two days ago. You will complete 5rds of the push-up to squat sequence. 1 round equals 10 2:4 tempo push-ups and then two rounds of the squat sequence. That is one round, and you will complete 5 rounds for the entire workout.
For the finisher, for time, you will complete 200 air squats for time. Maintain perfect form, and take a little rest as possible.

FORM VIDEOS
MTNTOUGH Standard Warmup: https://lab.mtntough.com/videos/warm-up-1
Overhead Squat:https://lab.mtntough.com/videos/mtntough-form-oh-squat
Floor Bridges: https://lab.mtntough.com/videos/mtntough-form-floor-bridges
Rotating Lunges: https://lab.mtntough.com/search?q=rotating+lunge
Lateral Lunges: https://lab.mtntough.com/videos/mtntough-form-lateral-lunges
Toe Tap Pushups: https://lab.mtntough.com/videos/mtntough-form-toe-tap-pushups
Tempo Pushups: https://lab.mtntough.com/videos/mtntough-form-tempo-pushups
Sissy Squat: https://lab.mtntough.com/videos/mtntough-form-sissy-squats
Squat Jump: https://lab.mtntough.com/videos/mtntough-form-squat-jumps
Static Squat to Reverse Lunge: https://lab.mtntough.com/videos/mtntough-form-static-squat-to-reverse-lunge
Air Squats: https://lab.mtntough.com/videos/mtntough-form-air-squats