WEEK 1 : DAY 1

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

MTNTOUGH Pullup Progression
Beginner: Less than 1 Pull - Up, Follow the Chart with Ascending Pull-Up, 120 Seconds Rest Between Sets
If you can do 1 strict pullup or less, descending training will be most effective for you. It will develop your muscles and raise your endurance and strength. Instead of pulling yourself up, stand on a stool and hang yourself on the horizontal pullup bar (with your chin just above it).
Then get off the stool and descend slowly until your hands are straight. Repeat.
You have to descend as slowly as possible. You will achieve best results when descending from the stool until your arms are straight. It should take you about 3 seconds to do a full descend
Day 1 5, 4, 3, 2, 1 (Descending)
Intermediate: If you can do 5 Strict Pullups, 120 Seconds Rest Between Sets
Day 1 5, 4, 3, 2, 1
Elite: If you can do 10 Strict Pullups, 120 Seconds Rest Between Sets
Day 1 10, 9, 8, 7, 6

THE WORKOUT
The 24s

Run - 0.5 mile
Then

**Progress with the 4 exercises as follows...
20-4-20-4, 18-6-18-6, 16-8-16-8, 14-10-14-10, etc.…. until you get to 4-20-4-20
-Squat Jumps
-PACK Overhead Rev. Lunge
-Lateral Burpees
-Push-ups

First Round looks like this...
Squat jumps - 20
PACK Overhead Rev. Lunge - 4
Lateral Burpees (over pack) - 20
Push-ups - 4

Second Round looks like this
Squat jumps - 18
PACK Overhead Rev. Lunge - 6
Lateral Burpees (over pack) - 18
Push-ups - 6

Then
Run - 0.5 mile

Finisher
*3 Rounds
Lateral Lunges - 20
Butt Kicks - 20
Superman Press - 20
Done

NOTES
Pack Weight
OH Reverse Lunge: B:20 I:30 E:50
Have your first half mile paced appropriately, because when you get back, you’ll move right in squat jumps, reverse lunges and burpees. The more even your half mile splits are to each other, the better! How close can you get them? Or can you beat your first half mile?
Running Substitute for .5 mile if you are stuck indoors and can’t run... (we encourage you to run but sometimes we know you can’t)
1:00 max jumping jacks
1:00 max mountain climbers
1:00 max high knees
1:00 max butt kicks
When you start the lateral lunges, be sure to go slow and assure proper form. We don’t want you to compromise your positioning and risk injury (check the form video out!). The butt kicks might feel slightly elementary to you, but they are worth it! Be sure you’re focusing on getting heel to butt.
If you need to, modify your pushups in order to complete, do so.

FORM VIDEOS
Standard Warm Up: https://lab.mtntough.com/warm-ups-cool-downs-mobility/videos/warm-up-1
Pull-up Progression: https://lab.mtntough.com/videos/4570-pullup-progression
Squat Jumps: https://lab.mtntough.com/videos/mtntough-form-squat-jumps
PACK Overhead Rev. Lunge: https://lab.mtntough.com/videos/mtntough-form-pack-oh-reverse-lunge
Lateral Burpees: https://lab.mtntough.com/videos/mtntough-form-lateral-burpees-1
Push-ups: https://lab.mtntough.com/videos/mtntough-form-pushups