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3030 - W3D4

MTNTOUGH 30-30 • 2m 39s
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WEEK 3 : DAY 4

THE WARMUP

MTNTOUGH Bodyweight Standard

Run - 400m

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

The 33's

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Chin up Ladder 1-2-3-4-5-6

*Rest 20 sec between sets

3 Rounds
Run - 3 Min
Plank Rows - 30
Run - 3 Min
Pushups - 30

NOTES
This workout works great outdoors, inside on a treadmill, and is also an excellent workout on an assault bike, ski erg, rower, or spin bike.
Track your distance total across the 6 x 3:00m runs so you can beat this number the next time you do this workout.
The 33s is done for best time possilbe. No rest between stations.

FORM VIDEOS
Chin Ups: https://lab.mtntough.com/videos/mtntough-form-chin-ups
Plank Rows: https://lab.mtntough.com/videos/mtntough-form-plank-row
Pushups: https://lab.mtntough.com/videos/mtntough-form-pushups

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