WEEK 4 : 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
Sasquatch

Warm-up #1
2 Rounds
Rear Delt Fly - 20
Kneeling Y - 20
Standing Locust - 20

Warm-up #2:
2 Rounds
Butt Kicks - 40 (20R/20L)
Glute Bridge March - 20 (10R/10L)
SL RDL - 20 (10R/10L)
Wall Sit Military Press - 10

Super #1: Tempo 1:4 (explosive up, 4 full count down)
Step-ups - 2,4,6,8,10,10,8,6,4,2 PER SIDE
Chin-ups (after each step-up set) - Beginner - 2, Interm. - 3, Elite - 4

Super #2:
5 Rounds
"L" Lunge - 6 (3R/3L)
OH Squat - 10
"L" Lunge - 6 (3R/3L)
OH Squat - 10
Side Plank Thread the Needle - 20 (10R/10L)

Core Finisher
22's with...
Leg Lifts
Toe Touches
20 Leg Lifts - 2 Toe Touches
18 Leg Lifts - 4 Toe Touches
16 Leg Lifts - 6 Toe Touches
14 Leg Lifts - 8 Toe Touches
12 Leg Lifts - 10 Toe Touches
10 Leg Lifts - 12 Toe Touches
8 Leg Lifts - 14 Toe Touches
6 Leg Lifts - 16 Toe Touches
4 Leg Lifts - 18 Toe Touches
2 Leg Lifts - 20 Toe Touches

Done

NOTES
To start the day, complete two rounds of Warm-up #1, and two rounds of Warm-up #2. Checkout the form videos, slow down, and complete each movement with proper form.
Like two days ago, complete Superset #1 with the tempo 1:4 for each movement. Be sure to check out the form videos above for a full explanation. Chin-up reps are based on your level, and the rep count will stay the same throughout the whole Superset.
Within in Superset #2, checkout the form video for “L” Lunges, as this is the first time these movements have been used. Complete all the movements for a total of three rounds to complete the superset.
To finish the day, using the 22’s format, complete.

FORM VIDEOS
Standard Warm Up 2.0: https://lab.mtntough.com/videos/mtntough-form-bodyweight-warmup-2-0
Rear Delt Fly: https://lab.mtntough.com/videos/mtntough-form-rear-deltoid-flies
Kneeling Y: https://lab.mtntough.com/videos/mtntough-form-kneeling-y
Standing Locust: https://lab.mtntough.com/videos/mtntough-form-standing-locusts
Butt Kicks: https://lab.mtntough.com/videos/mtntough-form-buttkicks
Glute Bridge March: https://lab.mtntough.com/videos/mtntough-form-glute-bridge-march
SL RDL: https://lab.mtntough.com/videos/mtntough-form-single-leg-rdls
Wallsit Military Press: https://lab.mtntough.com/videos/mtntough-form-wall-sit-military
Step Ups: https://lab.mtntough.com/videos/mtntough-form-tempo-step-ups
Chinups: https://lab.mtntough.com/videos/mtntough-form-chin-ups
L-Lunges: https://lab.mtntough.com/videos/mtntough-form-l-lunges
OH-Squat: https://lab.mtntough.com/videos/mtntough-form-oh-squat
Side Plank Thread the Needle: https://lab.mtntough.com/videos/mtntough-form-thread-the-needle
Leg Lifts: https://lab.mtntough.com/videos/mtntough-form-leg-raises
Toe Touches: https://lab.mtntough.com/videos/mtntough-form-toe-taps