WEEK 1 : DAY 3

THE WARMUP
MTNTOUGH Standard Bodyweight 2.0
High Knees - 30
Knee Pulls - 30
Butt Kicks - 30
Hamstring Sweep - 30
Lateral Lunge - 30
Walking Pigeon - 30
Prayer Twist - 30
Overhead Squat - 30
Toe Taps - 30

THE WORKOUT

Super Cub
Superset #1
5 Rounds
Manmakers
Glute Bridges
Superman Press
Beginners: 16, 10, 6, 10, 16
Intermediates: 30, 20, 10, 20, 30
Elites: 30, 20, 10, 20, 30

Superset #2
5 Rounds
Touchdowns
Hamstring Curls ( See form video below for variations)
Side Plank Dips
Beginners: 16, 10, 6, 10, 16
Intermediates: 16, 10, 6, 10, 16
Elites: 30, 20, 10, 20, 30

Core Finisher #1
3 Rounds
Slow Bicycles 4 sec Hold - 30sec
Fast Bicycles - 10sec
Rest - 15sec

Core Finisher #2
3 Rounds
Bird Dog w/ 4 sec hold - 20sec
Baby Cobra - 10 sec
Rest - 15 sec

Done

NOTES
Formatted just like two days ago, prior to starting, checkout the video explaining the workout, and decide which rep count/level you will use.
Once you pick the level you want to use, you will complete the same count for each movement and both super sets.
For example, if you choose the beginner level, you will complete 16 Manmakers, 16 Glute Bridges, 16 Superman Press. Then back to the top of the set and complete 10 of each movement, back to the top and completing 6 of each movement Then you will work your way out, with 10 of each movement, and then 16 of each movement.
Then moving to Super Set 2, you will use the same format.
Keep proper form, even if it means you have to slow down.
In the first finisher, complete 3 full rounds and 3 in the second.
Beginner - 16, 10, 6, 10, 16 for both supersets
Intermediate - 30, 20, 10, 20 for the first superset, 10; 16,10, 6, 10, 16 for the second
Elite - 30, 20, 10, 20, 30 for both supersets

FORM VIDEOS
Standard Warm Up 2.0: https://lab.mtntough.com/videos/mtntough-form-bodyweight-warmup-2-0
Manmakers: https://lab.mtntough.com/videos/mtntough-form-bodyweight-manmaker
Superman Press: https://lab.mtntough.com/videos/mtntough-form-superman-press
Hamstring Curls: https://lab.mtntough.com/videos/mtntough-form-hamstring-curls
Bicycles: https://lab.mtntough.com/videos/mtntough-form-bicycles
Bird Dogs: https://lab.mtntough.com/videos/mtntough-form-bird-dogs