WEEK 11 DAY 1

THE WARMUP

MTNTOUGH Standard
Row - 500m
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
Bandwalks

THE WORKOUT

The 22s

Run
Sprint – 0.5 mile
Superset *Jump Squats and Pushups
20 Jump Squats– 2 Pushups
18 Jump Squats – 4 Pushups
16 Jump Squats - 6 Pushups
14 Jump Squats – 8 Pushups
12 Jump Squats – 10 Pushups
10 Jump Squats – 12 Pushups
8 Jump Squats – 14 Pushups
6 Jump Squats – 16 Pushups
4 Jump Squats – 18 Pushups
2 Jump Squats – 20 Pushups

Run
Sprint – 0.5 mile

Superset *Jump Lunges (back knee to ground) and Renegade Rows
20 Jump Lunges – 2 Renegade Rows
18 Jump Lunges – 4 Renegade Rows
16 Jump Lunges - 6 Renegade Rows
14 Jump Lunges – 8 Renegade Rows
12 Jump Lunges – 10 Renegade Rows
10 Jump Lunges – 12 Renegade Rows
8 Jump Lunges – 14 Renegade Rows
6 Jump Lunges – 16 Renegade Rows
4 Jump Lunges – 18 Renegade Rows
2 Jump Lunges – 20 Renegade Rows

Run
Sprint – 0.5 mile

NOTES
Start the 22s with the leg portion high (20 reps) and the upper body portion low (2 reps)
One video has Lunge Jumps in the first superset and the other has Squat Jumps, it doesn't matter the order of the exercises, just make sure to get them all done.
Stay focused on form
On the Jump Squats - make sure to push through the heels
On the Pushups - focus on keeping the elbows out so you're using your chest more than your triceps
On the Jump Lunges make sure that back knee touches the ground and your knee goes straight out without pulling in
On the Renegade Rows - Maintain a tight core. Spread your legs out wider if you need a bit more stability. Don't twist your hips as you pull the weight up. Feel free to do these without weights if needed, but our guys are doing these with 20 lb dumbbells.

FORM VIDEOS
MTNTOUGH Standard Warmup: https://lab.mtntough.com/videos/warm-up-1
Jump Squats: https://lab.mtntough.com/videos/mtntough-form-squat-jumps
PushUps: https://lab.mtntough.com/videos/mtntough-form-pushups
Jump Lunges: https://lab.mtntough.com/videos/mtntough-form-lunge-jumps
Renegade Rows: https://lab.mtntough.com/videos/mtntough-form-renegade-rows