WEEK 1 : 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

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

THE WORKOUT
Counter Attack

Superset 1
Pack Front Squats - 150
*Everytime you fail on Front Squats…
Push-ups - 10

Superset 2:
Front Rack Pack Lunges - 150
*Everytime you fail on Lunges…
Pack Push Press - 10

Finisher
10min Challenge, Max Rounds
*No Pack
Flutter Kicks - 30
Side Plank Leg Abductor - 30 (15 each side)
Toe Taps Push-ups - 10
Done

NOTES
Pack Weight
Front Squat & Push-ups: B:20 I:30 E:40
Lunges & Press: B:20 I:30 E:40
Be sure that you keep the pack in the front rack position for both the squat and the lunge (see form video) throughout the entirety of the workout. This is important because if you’re not in the correct form, you’ll change the nature of the movement.
The pack push-ups will start to get gnarly. Don’t be afraid to slow down and or move to modified push-ups in order to complete the workout in the best form possible.
It’s important in this workout to be honest with yourself on the integrity of your form. If you feel your self compromising form to get a couple more reps, stop and move to push-ups/push press.
You will not wear your pack for the finisher! The Side Plank Leg Abductors are taxing. It’s okay to let yourself down off of your elbow, and take a short rest. Like we talk about regularly, we’d suggest you take a short rest, then compromise your form, especially on Side Plank Leg Abductors.

FORM VIDEOS
Standard Warm Up: https://lab.mtntough.com/warm-ups-cool-downs-mobility/videos/warm-up-1
Pack Front Squats https://lab.mtntough.com/videos/mtntough-form-pack-front-squats
Push-ups: https://lab.mtntough.com/videos/mtntough-form-pushups
Front Rack Pack Lunges: https://lab.mtntough.com/videos/mtntough-form-pack-front-rack-lunges
Pack Push Press: https://lab.mtntough.com/videos/mtntough-form-pack-push-press
Flutter Kicks: https://lab.mtntough.com/videos/mtntough-form-flutter-kicks-1
Side Plank Leg Abductor: https://lab.mtntough.com/videos/mtntough-form-side-plank-abductors-1
Toe Taps Push-ups: https://lab.mtntough.com/videos/mtntough-form-toe-tap-pushups