WEEK 8 : DAY 4

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

THE WORKOUT

MTNTOUGH Heavy Pack Workout
*This is done WITHOUT a pack on. After each interval, rest as long as that interval took you. (1:1 Work to rest ratio)

Run - 400m
Run - 400m
Run - 800m
Run - 800m
Run - 400m
Run - 400m

Then

*Put on 60lb Pack and pick up 20lb dumbbells
Lunge - 200m
Stairs (up and down) - 10 min

Then

*Keep pack on but set down dumbbells

3 Rounds
Center Plank - 30 sec
Rest 30 sec

Done.

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 Hunter Athletes should do this workout as prescribed. This workout should be done as fast as possible with a target time of 1-hour or less.
For the 2 miles intervals run 400m as fast as you can (1 lap around the track), timed. Rest the same amount of time it took to finish, then head out for 400m sprint number 2. Repeat this 1:1 work to rest ratio for each interval.
For the weighted lunges strap the #60lb sandbag onto the pack. Grab a 20lb dumbbell in each hand. Lunge 200m. Head out 100m and then back (1/4 lap of your track). Carry the dumbbells with straight arms at the sides. Athletes should keep their chests and eyes up and focus on a long stride.
Go immediately from the lunges to the bleachers, do not remove the pack, keep the dumbbells. Set a timer or check a watch. Go up and down the stairs for 10 minutes with no rest.
Set a timer or monitor a watch for 30-second rest to work intervals. Keep the 60lb pack on and get in plank position. Complete three rounds of 30-second plank holds with 30 seconds of rest. Athletes should monitor their form and make sure the shoulder stay directly above the elbow. Athletes should make sure their backs are flat and not rounded or pointed up.

FORM VIDEOS
MTNTOUGH Standard: https://lab.mtntough.com/videos/warm-up-1
Forward Lunges: https://lab.mtntough.com/videos/mtntough-form-forwardlunges
Center Plank: https://lab.mtntough.com/videos/mtntough-form-frontplank