WEEK 4 : 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
Day 19 8, 7, 7, 6, 5 (Descending)
Intermediate: If you can do 5 Strict Pullups, 120 Seconds Rest Between Sets
Day 19 8, 7, 7, 6, 5
Elite: If you can do 10 Strict Pullups, 120 Seconds Rest Between Sets
Day 19 13, 12, 12, 11, 10

THE WORKOUT

Superset 1
*3 Rounds
Air Squat Jacks - 10
Walkouts with Pushup - 3

Superset 2
*WATCH "W3D4 Supplement 1"
*Beginner: 5 Rounds
*Intermediate: 8 Rounds
*Elite: 10 Rounds
Pack Squats w/ Sandbags - 20
then 5 Rounds of...
Pack Pushups - 1
Pack MTN Climbers - 4

Finisher
*5 Rounds
Pack Reverse OH Lunge Press - 10
Pack Oblique Dips - 30 (15 each side)

Shoulder Health Complex
*WATCH "W3D4 Supplement 2"
*3 Rounds
*Perform each round without leaving Wall Sit position
Lateral Raises - 10
Front Raises - 10
Seated Superman Press - 10

Done

NOTES
Pack Weights
Pack Squats/Push-up Mountain Climbers: B:30pack + 10 sandbag (see notes and video)/30 I:40 +10/35 E:60+20/10
Reverse Lunge OH Press/Pack Oblique Dip: B:20 I:30 E:40
Shoulder Health: B:5 I:5 E:10
On your first Superset, you’ll complete without a pack. It is 10 Air Squat Jacks, and then 3 walk-outs with a push-up at the bottom of every walkout.
Though the same workout from last week, be sure to note the pack weight change.
For your second Superset, you will complete 1 Pack Push-up, then 4 Mountain Climbers. One push-up for every 4 mountain climbers. For one round, you’ll complete a total for 5 Pack Push-ups and 20 Mountain Climbers broken up in the above sequence. On your pack squats, you will add weight and then remove it before your Push-ups. We suggest keeping the sandbag out of the pack during the squat, rest it on your shoulders, so you don’t have to remove your pack before the pushups. Check the video out!
Finishing things off with Shoulder Health complex, you’ll be in the wall-sit position for the whole sequence. With your appropriate sandbags, you’ll complete both the Lateral Raises and Front raises, then place your sandbags on your quads to complete the Seated Supermans without any weight.

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
Air Squat Jacks: https://lab.mtntough.com/videos/mtntough-form-air-squat-jacks
Walkouts with Pushup: https://lab.mtntough.com/videos/mtntough-form-pushup-walkout
Pack Pushups: https://lab.mtntough.com/videos/mtntough-form-pack-pushups
Pack MTN Climbers: https://lab.mtntough.com/videos/mtntough-form-pack-mtn-climbers
Pack Reverse OH Lunge Press: https://lab.mtntough.com/videos/mtntough-form-pack-oh-reverse-lunge
Pack Oblique Dips: https://lab.mtntough.com/videos/mtntough-form-pack-oblique-dips
Lateral Raises: https://lab.mtntough.com/videos/mtntough-form-lateral-raises
Front Raises: https://lab.mtntough.com/videos/mtntough-form-front-raises-1