WEEK 2 : DAY 3

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
Day 8 6, 5, 4, 4, 3 (Descending)
Intermediate: If you can do 5 Strict Pullups, 120 Seconds Rest Between Sets
Day 8 6, 5, 4, 4, 3
Elite: If you can do 10 Strict Pullups, 120 Seconds Rest Between Sets
Day 8 11, 10, 9, 9, 8

THE WORKOUT
Bring Da Ruckus

Buy In
*5 Rounds or 7:30 min, No Rest!
Burpees (Max Reps) - 45 sec
Overhead Pack Hold - 45sec

EMOM 1:
*No Pack
Renegade Rows (Max Reps) - 14 min
On top of every minute...
Jump squats - 10

EMOM 2:
*No Pack
Mountain Climbers (Fast, Max Reps) - 14 min
On top of every minute...
Monkey Planks - 10 (5 each side)
Done

NOTES
Pack Weight
OH: B:30 I:40 E:50
During your “Buy In” you don’t have any rest. It’s all out effort for 5 complete rounds, or 6min, whichever comes first. The burpees are to be completed without a pack, but as soon as you’ve completed the 45sec of burpees, you’ll pick-up your pack for 45sec of overhead hold. Be sure to keep your elbows locked out, and think about driving the weight back behind your head.
After you’re finished, take a short break before moving into the EMOM portion.
Although your pack weight won’t go up from last week’s workout, the total EMOM time will.
Both of the EMOMs in this workout are to be completed without your pack. The intent with this is to keep you moving quickly and efficiently.
Before you start your first EMOM, set your timer to go off on the minute, every minute for 14 minutes. Once you’ve started, you’ll complete as many renegade rows/mountain climbers possible until the beep. At the beep, jump up and complete the jump squats/monkey planks, and then right back into renegade rows/mountain climbers. This will continue until you’ve reached 14min.
Between EMOMs, take a short break to catch your breath and set-up for the second EMOM, but keep it brief.

FORM VIDEOS
Standard Warm Up: https://lab.mtntough.com/warm-ups-cool-downs-mobility/videos/warm-up-1
Burpees: https://lab.mtntough.com/videos/mtntough-form-burpees
Overhead Pack Hold: https://lab.mtntough.com/videos/mtntough-form-pack-oh-hold
Renegade Rows: https://lab.mtntough.com/videos/mtntough-form-renegade-rows
Jump squats: https://lab.mtntough.com/videos/mtntough-form-squat-jumps
Monkey Planks: https://lab.mtntough.com/videos/mtntough-form-monkey-planks