WEEK 4 : 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
Day 17 8, 7, 6, 5, 5 (Descending)
Intermediate: If you can do 5 Strict Pullups, 120 Seconds Rest Between Sets
Day 17 8, 7, 6, 5, 5
Elite: If you can do 10 Strict Pullups, 120 Seconds Rest Between Sets
Day 17 13, 12, 11, 10, 10

THE WORKOUT

Hammy Warmup
*3 Rounds
Butt Kicks - 40
A Skip - 40
B Skip - 40

Superset 1
*5 Rounds
Pack Deadlift - 15
Jump Squats - 10
Pack Bent Over Row - 20 (10 each side)
Rest - 1 min

Superset 2
*3 Rounds
Bridge Pulls - 20
Superman T Pulse - 10
Superman T Hold - 10sec
Superman Y Pulse - 10
Superman Y Hold - 10sec

Finisher
Pack Twist Lunge - 10
Burpee - 1
Pack Twist Lunge - 10
Burpee - 2
Pack Twist Lunge - 10
Burpee - 3
...
Pack Twist Lunge - 10
Burpee - 10

Done

NOTES
Pack Weight
Pack Deadlifts: B:50 I:60 E:70
Asymmetrical Rows: B:25 I:35 E:45
Pack Twist Lunges: B:25 I:35 E:45
To get properly warmed-up for this workout, we added an additional hamstring warm-up. It’s really important to check out the videos, and complete before the rest of the workout.
Moving on, once you’ve completed your Pack Deadlifts, you’ll immediately set your pack down, and start your squat jumps right away. Focus on keeping form during the squat jumps, even when your legs are fatigued. Once you’ve finished your rows, you’ll take a 1min rest before starting your next round.
Once you do your respective pulse, you’ll hold the same movement for 10sec. 10sec pulse, followed by 10sec hold, then 10sec pulse, to 10sec hold.
For the finisher, you’ll always complete 10 Pack Twist Lunges (5each side), the only thing that will ascend are burpees. You will work until you reach 10 burpees. Be sure to focus on twisting the pack to the outside of the front knee as you’re descending into your lunge.

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
Butt Kicks: https://lab.mtntough.com/videos/mtntough-form-buttkicks
Pack Deadlift: https://lab.mtntough.com/videos/mtntough-form-pack-deadlift
Jump Squats: https://lab.mtntough.com/videos/mtntough-form-squat-jumps
Pack Bent Over Row: https://lab.mtntough.com/videos/mtntough-form-pack-bent-over-row
Bridge Pulls: https://lab.mtntough.com/videos/mtntough-form-bridge-pulls
Superman T’s and Y’s: https://lab.mtntough.com/videos/mtntough-form-superman-t-s-and-y-s Pack Twist Lunge: https://lab.mtntough.com/videos/mtntough-form-pack-twist-lunges
Burpee: https://lab.mtntough.com/videos/mtntough-form-burpee-pullups