WEEK 5 : 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 22 9, 8, 7, 6, 6 (Descending)
Intermediate: If you can do 5 Strict Pullups, 120 Seconds Rest Between Sets
Day 22 9, 8, 7, 6, 6
Elite: If you can do 10 Strict Pullups, 120 Seconds Rest Between Sets
Day 22 14, 13, 12, 11, 11

THE WORKOUT
#GAINZ

Superset 1
*4 Rounds
Pack Bulgarian Squats - 20 (10 each leg)
Pack Shoulder Taps - 20 (10 each shoulder)
Front Delt Raises - 20 (10 each side)

Superset 2
*4 Rounds
AS Shoulder Squat (Left) - 15
Pack Curl + Press - 10
AS Shoulder Squat (Right) - 15
Pack Curl + Press - 10
Pack Shoulder Hold + Lat Raises - 20 (10 each side)

Superset 3
*4 Rounds
Pack Single Leg RDL - 20 (10 each side)
Walking Pushups - 1 Lap
Lateral Lunges - 20 (10 each side)

Back Health Finisher
Lumbar Twists - 1min (30sec per side)
Scorpions - perform for 30 sec
Lunge Lat Stretch - 1min (30sec per side)
Hamstring Stretch - 1min (30sec per side)

Done

NOTES
Pack Weights
Superset 1
Pack Bulgerian Squats: B:20 (hold 10lb sandbags in hands) I:60 (40lb pack + holding 10lb bags) E:80 (*60lb pack + holding 10lb bags)
Pack Plank Shoulder Taps: B:0 I:40 E:60
Front Delt Raises: B:5 I/E:10
Superset 2:
Pack Asym. Squats: B:25 I:45 E:60
Pack Curl & Press: B:25 I:45 E:60
Pack Hold/Lateral Sandbag Raises: B:25/5 I:45/10 E:60/10
Superset 3:
Single Leg Pack RDL: B:30 I:45 E:60
Today is modeled after a more traditional strength day. Be sure to push yourself on your pack weights, as we are focusing on lower rep count in turn for heavier pack.
The Pack Bulgerian Squats might seem confusing, so be sure to checkout 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 Bulgarian Squats: https://lab.mtntough.com/videos/mtntough-form-pack-bulgarian-squat
Pack Shoulder Taps:m https://lab.mtntough.com/videos/mtntough-form-shoulder-taps
Front Delt Raises: https://lab.mtntough.com/videos/mtntough-form-front-raises-1
AS Shoulder Squat (Left): https://lab.mtntough.com/videos/mtntough-form-pack-as-squats
Pack Curl + Press: https://lab.mtntough.com/videos/mtntough-form-pack-curl-press
Pack Single Leg RDL: https://lab.mtntough.com/videos/mtntough-form-pack-single-leg-rdls
Walking Pushups: https://lab.mtntough.com/videos/mtntough-form-walking-pushups
Lateral Lunges: https://lab.mtntough.com/videos/mtntough-form-lateral-lunges
Lumbar Twists: https://lab.mtntough.com/videos/mtntough-form-lumbar-twists
Scorpions: https://lab.mtntough.com/videos/mtntough-form-scorpions-1
Lunge Lat Stretch: https://lab.mtntough.com/videos/mtntough-form-lunge-lat-stretch-1
Hamstring Stretch: https://lab.mtntough.com/videos/mtntough-form-hamstring-stretch