WEEK 5 : DAY 1

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

Pullup Progression
6 Minutes
Pullups - 1 every...
Beginner: 15 sec
Intermediate: 10 sec
Elite: 5 sec

Specific Warm-Up
2 Rounds
Renegade Row - 20
Pigeon Hold 3sec - 10 (5 each side)
Toe Taps - 20
Cobra - 10

Superset #1
6 Rounds
1:6 Tempo Pushups - 10
Shoulder Taps - 20
1:6 Tempo Bulgarians - 20
Jump Squats - 10 (focus on power)

Superset #2
4 Rounds
Monkey Planks - 20 (10 each side)
1:4 Tempo Lateral Step-ups - 20 (10 each side)
Lunge Jumps - 20 (10 each side)

Core Finisher
Hollow Body Hold Challenge
3 minutes total of the hold.
Stop timer when you rest!
Score is how many times you rested.
The lower the score, the better

Done

NOTES
After warming up, complete the pull-up progression. Set a timer for 6 minutes, and based on your level, complete the given pull-ups every 15, 10 or 5sec.
Pull-up Levels...
Beginner: every 15sec
Intermediate: 10sec
Elite: 5sec
After pull-up progression, start the main workout with two rounds of the warm-up.
*Counting Renegade Rows: count each pull. Pull right = 1 + pull left = 1, push-up for a total of two. Toward the total 20/round.
Superset one, complete six full rounds with 1:6 tempo. Checkout the form video for exact execution of the 1:6 tempo. Shoulder Taps and Jump Squats should NOT be done for tempo
Superset two, complete 4 full rounds. Be sure to checkout the form videos for these movements, and keep the movements strict,
For the cap of the day, you must get 3 total minutes in the Hollow Body Hold. Rest as little as possible. Score is how many times you rest. Lowest score wins.

FORM VIDEOS
Standard Warm Up 2.0: https://lab.mtntough.com/videos/mtntough-form-bodyweight-warmup-2-0
Pullup: Pullups: https://lab.mtntough.com/videos/mtntough-form-pull-ups
Renegade Row: https://lab.mtntough.com/videos/mtntough-form-renegade-rows
Toe Tap: https://lab.mtntough.com/videos/mtntough-form-toe-taps
Cobra: https://lab.mtntough.com/videos/mtntough-form-cobra
Tempo Push-Ups: https://lab.mtntough.com/videos/mtntough-form-tempo-pushups
Shoulder Taps: https://lab.mtntough.com/videos/mtntough-form-shoulder-taps-1
Tempo Bulgarians: https://lab.mtntough.com/videos/mtntough-form-tempo-bulgarian-squat
Squat Jumps: https://lab.mtntough.com/videos/mtntough-form-squat-jumps
Hollow Body Hold: https://lab.mtntough.com/videos/mtntough-form-hollow-body-hold