WEEK 1 : DAY 2

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 2 5, 4, 3, 2, 2 (Descending)
Intermediate: If you can do 5 Strict Pullups, 120 Seconds Rest Between Sets
Day 2 5, 4, 3, 2, 2
Elite: If you can do 10 Strict Pullups, 120 Seconds Rest Between Sets
Day 2 10, 9, 8, 7, 7

THE WORKOUT
Granite Peak
*4 Rounds
-Pack Bent Over Row - 15
-Plank Reaches - 20
-Single Leg RDLs with Pack - 20 (10 each side)
-Pack OH Carry - 20 yds

Finisher
*10min Challenge , Max Rounds
-Pack Step-ups - 20
-Pack MTN Climbers (Slow and controlled. 2sec hold at the top) - 20
Done

NOTES
Pack Weight
Bent Over Row: B:35 I:45 E:60
RDL: B:20 I:45 E:50
OH Carry: B:35 I:45 E:60
Step-up & MTN Climbers: B:30 I:40 E:60
When completing the first portion of your workout, this isn’t a race. We’d rather you slow down a little and complete the movements to intention.
When you get to the OH Pack Carry, your arms and shoulders will likely get very fatigued. To relieve some of that feeling, when you’re holding your pack overhead with your elbows locked out, think about trying to drive that pack backwards and push the weight behind your head. This will help redistribute the weight, use more of your back muscles and find a new resting place.
When you get to the finisher, focus on getting your whole foot on top of your step, and not just your toes/front part of your foot. Also these Mountain Climbers are different from ones you might have done in the past, so be sure to check the form video.

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
Pack Bent Over Row: https://lab.mtntough.com/videos/mtntough-form-pack-bent-over-row
Plank Reaches: https://lab.mtntough.com/videos/mtntough-form-plank-reaches
Single Leg RDLs with Pack: https://lab.mtntough.com/videos/mtntough-form-single-leg-rdls
Pack OH Carry: https://lab.mtntough.com/videos/mtntough-form-pack-oh-carry
Pack Step-ups: https://lab.mtntough.com/videos/mtntough-form-pack-step-ups
Pack MTN Climbers: https://lab.mtntough.com/videos/mtntough-form-pack-mtn-climbers