WEEK 5 : 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

Specific Warmup
2 Rounds
Lunge Lat Stretch - 6 (3 each side)
Y Hold - 30 sec
Lunge Lat Stretch - 6 (3 each side)
T Hold - 30 sec
Lunge Lat Stretch - 6 (3 each side)
Locust Hold - 30 sec

Superset #1
6 Rounds
1:6 Tempo Touchdown - 10 (5 each side)
Static Squat to Reverse Lunge - 30sec
1:6 Tempo Chinup - Beginner - 2, Intermediate - 3, Elite - 4

Superset #2
4 Rounds
Glute Bridge Hamstring Curl - 20 (10 each side)
Butt Kicks - 30 (15 each side)
Supermans - 20

Core Finisher
Dead Bug Hold Challenge
3 Rounds
Dead Bug Hold Left - 30sec
Dead Bug Hold Right - 30sec

Done

NOTES
To start the day, complete two rounds of the Specific Warm-up #1. Checkout the form videos, slow down, and complete each movement with proper form.
Like two days ago, complete Superset #1 with the tempo 1:6 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 videos. Complete all the movements for a total of 4 rounds to complete the superset.
Finish the day with the Dead Bug Hold Challenge.

FORM VIDEOS
Standard Warm Up 2.0: https://lab.mtntough.com/videos/mtntough-form-bodyweight-warmup-2-0
Lunge Lat Stretch: https://lab.mtntough.com/videos/mtntough-form-lunge-lat-stretch-1
Y Hold - 30 sec: https://lab.mtntough.com/videos/mtntough-form-y-hold
T Hold - 30 sec:https://lab.mtntough.com/videos/mtntough-form-t-hold
Locust Hold: https://lab.mtntough.com/videos/mtntough-form-locust-hold
Tempo Touchdown: https://lab.mtntough.com/videos/mtntough-form-tempo-touchdown
Static Squat to Reverse Lunge: https://lab.mtntough.com/videos/mtntough-form-static-squat-to-reverse-lunge
Tempo Chinup: https://lab.mtntough.com/videos/mtntough-form-1-4-tempo-chinups
Glute Bridge Hamstring Curl: https://lab.mtntough.com/videos/mtntough-form-glute-bridge-hamstring-curl
Butt Kicks: https://lab.mtntough.com/videos/mtntough-form-buttkicks
Supermans: https://lab.mtntough.com/videos/mtntough-form-superman
Dead Bug Hold: https://lab.mtntough.com/videos/mtntough-form-deadbug-hold