WEEK 9 : 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

THE WORKOUT
The 45-70
*2 Rounds
*1st Round - Squats
*2nd Round - Jump Lunges
Pack Upright Row - 45
Squats / Lunge Jumps - 70
Pack Hang Clean - 45
Squats / Lunge Jumps - 70
Pack Hang Clean + Press - 45
Squats / Lunge Jumps - 70
Pack Push Press - 45
Squats / Lunge Jumps - 70
Pack Bent Over Row - 45
Squats / Lunge Jumps - 70

Done

NOTES
Pack Weights:
Upright Rows: B:40 I:50 E:60
Cleans: B:40 I:50 E:60
Clean and Press: B:40 I:50 E:60
Press: B:40 I:50 E:60
Bent Over row: B:40 I:50 E:60
You will complete 2 rounds of this workout, but you will substitute air squats for lunges jumps on the second round. Be sure to watch all the forms videos prior to starting. Focus on completing the movements with good form, and keep moving.

FORM VIDEOS
Standard Warm Up: https://lab.mtntough.com/warm-ups-cool-downs-mobility/videos/warm-up-1
Squats: https://lab.mtntough.com/videos/mtntough-form-air-squats
Jump Lunges: https://lab.mtntough.com/videos/mtntough-form-lunge-jumps
Pack Upright Row: https://lab.mtntough.com/videos/mtntough-form-pack-upright-row
Pack Hang Clean: https://lab.mtntough.com/videos/mtntough-form-pack-hang-clean
Pack Hang Clean + Press: https://lab.mtntough.com/videos/mtntough-form-pack-hang-clean-and-press
Pack Push Press: https://lab.mtntough.com/videos/mtntough-form-pack-push-press
Pack Bent Over Row: https://lab.mtntough.com/videos/mtntough-form-pack-bent-over-row