WEEK 11 : DAY 2

THE WARMUP

MTNTOUGH Standard
Row - 500m
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

Bandwalks
Shoulder Dislocates

THE WORKOUT

The MTNTOUGH Ibex
3 Rounds
Bike - 0.5 mile
Leg (Quad) Extensions - 20 @ 70 lb
Forward Lunges - 20 (10 each leg) @ 10 lb DBs
Bike - 0.5 mile
Leg (Quad) Extensions - 20 @ 70 lb
Forward Lunges - 20 (10 each leg) @ 10 lb DBs
Step-ups - 50 (25 each leg) @ 10 lb DBs

NOTES
Prepare workout equipment prior to beginning the MTNTOUGH Standard Warmup.
Once the warmup is complete, begin the workout within two minutes, minimal rest necessary and water as needed.
All weights for Step-ups and Lunges are shown in dumbbells to be used.

For the Beginner Hunter Athlete:
For all rounds, leg extension to be done at 70 lbs.
All bike portions done at heavy resistance, 9/10 on hills, maintaining a fast pace. (An increased heart rate must be achieved.)

For the Intermediate Hunter Athlete:
Workout done as prescribed.
All bike portions done at heavy resistance, 9/10 on hills, maintaining a fast pace. (An increased heart rate must be achieved.)

For the Elite Hunter Athlete:
All Lunges will be done with 20 lb dumbbells.
For all rounds, leg extensions to be done at 100lbs.
Step-ups will be done with 20 lb dumbbells
All bike portions done at heavy resistance, 9/10 on hills (maintaining a fast pace. An increased heart rate must be achieved.)

FORM VIDEOS
MTNTOUGH Standard: https://lab.mtntough.com/videos/warm-up-1
Forward Lunges: https://lab.mtntough.com/videos/mtntough-form-forwardlunges
Step-ups: https://lab.mtntough.com/videos/mtntough-form-step-ups