WEEK 8 : 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 39 12, 11, 11, 10, 9 (Descending)
Intermediate: If you can do 5 Strict Pullups, 120 Seconds Rest Between Sets
Day 39 12, 11, 11, 10, 9
Elite: If you can do 10 Strict Pullups, 120 Seconds Rest Between Sets
Day 39 17, 16, 16, 15, 14

THE WORKOUT
Snow Bank
Buy In - The 22s - Speed Skaters and Rear Delt Flies
20 Speed Skaters – 2 Rear Delt Flies
18 Speed Skaters – 4 Rear Delt Flies
16 Speed Skaters - 6 Rear Delt Flies
14 Speed Skaters – 8 Rear Delt Flies
12 Speed Skaters – 10 Rear Delt Flies
10 Speed Skaters – 12 Rear Delt Flies
8 Speed Skaters – 14 Rear Delt Flies
6 Speed Skaters – 16 Rear Delt Flies
4 Speed Skaters – 18 Rear Delt Flies
2 Speed Skaters – 20 Rear Delt Flies

Superset
*5 Rounds
Pack Pushups - 5
Pack Toe Lunge - 20 (10 each side)
Pack Lithuanian Twist - 10 (5 each side)
Pack Single Leg RDL - 20 (10 each side)

Buy Out - The 22s - Rotating Squat Jumps and C Raises
20 Rotating Squat Jumps – 2 C Raises
18 Rotating Squat Jumps – 4 C Raises
16 Rotating Squat Jumps - 6 C Raises
14 Rotating Squat Jumps – 8 C Raises
12 Rotating Squat Jumps – 10 C Raises
10 Rotating Squat Jumps – 12 C Raises
8 Rotating Squat Jumps – 14 C Raises
6 Rotating Squat Jumps – 16 C Raises
4 Rotating Squat Jumps – 18 C Raises
2 Rotating Squat Jumps – 20 C Raises

Finisher
*Watch Form Video
1 - 10 Ladder
Bicep Curls

Done

NOTES
Pack Weights
Rear Delt Flys: B/I: 5 E:10
Push-ups: B:40 I:55 E:75
Toe Lunges: B:40 I:55 E:75
Lithuania Twists: B:40 I:55 E:75
RDL: B:40 I:55 E:75
“C” Raises: B:5 I:10 E:15
Finisher:
Bicep Curls: B:10 I:15 E:20

FORM VIDEOS
Bodyweight Standard: https://lab.mtntough.com/warm-ups-cool-downs-mobility/videos/warm-up-1
Pullup Progression: https://lab.mtntough.com/videos/4570-pullup-progression
Speed Skaters: https://lab.mtntough.com/videos/mtntough-form-speed-skaters
Rear Delt Flies: https://lab.mtntough.com/videos/mtntough-form-rear-deltoid-flies
Pack Pushups: https://lab.mtntough.com/videos/mtntough-form-pack-pushups
Pack Toe Lunge: https://lab.mtntough.com/videos/mtntough-form-pack-toe-lunge
Pack Lithuanian Twist: https://lab.mtntough.com/videos/mtntough-form-lithuanian-twist
Pack Single Leg RDL: https://lab.mtntough.com/videos/mtntough-form-pack-single-leg-rdls
Rotating Squat Jumps: https://lab.mtntough.com/videos/mtntough-form-rotating-squat-jump
C Raises: https://lab.mtntough.com/videos/mtntough-form-c-raises2
1-10 ladder: https://lab.mtntough.com/videos/mtntough-form-1-10-ladder