WEEK 5 : 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 24 9, 8, 8, 7, 6 (Descending)
Intermediate: If you can do 5 Strict Pullups, 120 Seconds Rest Between Sets
Day 24 9, 8, 8, 7, 6
Elite: If you can do 10 Strict Pullups, 120 Seconds Rest Between Sets
Day 24 14, 13, 13, 12, 11

THE WORKOUT

Buy In
*3 Rounds
Pack Overhead Situps - 10
Pack Flutter Kicks - 30 (15 each side)
Side Plank Rear Deltoid Rise - 20 (10 each side)

Brick by Brick
*3 Rounds
Pack Pendulum Lunges w/ Sandbags - 20 (10 each leg)
Pack Pendulum Lunges - 20 (10 each leg)
Pendulum Lunges w/ Sandbags - 20 (10 each leg)
Pendulum Lunges - 20 (10 each leg)
Pack Bent Over Row - 15
Rear Deltoid Raises - 15
Superman Press - 15

Buy Out
*3 Rounds
Pack Overhead Situps - 10
Pack Flutter Kicks - 30 (15 each side)
Side Plank Rear Deltoid Rise - 20 (10 each side)

Done

NOTES
Pack Weights
Buy-In/But-Out:
Pack Overhead Sit-ups: B:20 I:30 E:40
Side Plank Rear Delt Flys: B:5 I/E:10
Workout:
Pack Pendulum Lunges: B:55 (*35lbs pack + 2 x 10lbs placed on shoulders) I:95 (*55lb pack + 2 x 20s placed on shoulders) E:105 (*65lb pack + 2 x 20lbs placed on shoulders)
Sandbags: B:10 I:20 E:30
Be sure to get your pack and sandbags set-up for each portion of the workout before starting. Once you start, you do not have any rest and will be continually moving.
Upon completing the 3 rounds of the buy-in, you'll go into the descending lunge ladder. All lunges are 10 per right leg, 10 per left leg alternating. You will start the lunge rounds with both your pack, and your sandbags resting on your shoulders. After you complete the first set, you’ll quickly dump your sandbags, and immediately move into pendulum lunges with your pack. Upon complete 20reps, you’ll ditch your pack, and pick-up your sandbags. Complete 20 pendulum lunges with your sandbags, and then dump your sandbags and finish the lunge portion with bodyweight. Push through here, and move directly into your rows. Focus in controlling your breathing through this portion, giving yourself a mental break from the lunges, and proper technique. After the Superman Press, you’re back to the lunges.