WEEK 3 : 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
Shoulder bands and dislocates

THE WORKOUT

Basic Strength
Superset 1
*4 Rounds
Squats - 10
Flat Bench - 10
Rest - 1:30

Superset 2
*4 Rounds
Front Rack Walking Lunges - 20 (10 on each leg)
Incline Bench - 10
Rest 1:30

Superset 3
*4 Rounds
Suitcases - 25
Skull Crushers - 10
No rest

Done

NOTES
This is the beginning of the basic strength phase. Remember the weight is a tool - not the objective. Stay focused on your form and work through the 10 reps. A good rule of thumb for finding the right weight on any of our exercises is as follows:
Pick a weight you know you can do for the full number of reps (10 in this case).
Once you finish the set, if you feel like you could have done 2 more - then up the weight by 10 pounds per side for legs and 5 pounds per side for upper body.
The goal is to reach failure by the third set and push through it into the 4th.
Make sure to take the full 1:30 rest in between sets. This is critical for the strength work.
On the Front Rack Walking Lunges: make sure both dumbbells are on your shoulders - focus on your form: the rear knee should touch the ground on each rep and the front knee should go out in a pretty straight line. Make sure you don't rotate that knee out of line in your direction of movement.
On the skull crushers: make sure your upper arm stays perpendicular to the ground. We don't want your chest or shoulders to move the weight. This is strictly a workout for your triceps.

FORM VIDEOS
MTNTOUGH Standard Warmup: https://lab.mtntough.com/videos/warm-up-1
Squats: https://lab.mtntough.com/videos/mtntough-form-squats
Flat Bench: https://lab.mtntough.com/videos/mtntough-form-bench-press
Front Rack Walking Lunges: https://lab.mtntough.com/videos/mtntough-form-front-rack-walking-lunge
Incline Bench: https://lab.mtntough.com/videos/mtntough-form-incline-bench
Suitcases: https://lab.mtntough.com/videos/mtntough-form-suitcases
Skull Crushers: https://lab.mtntough.com/videos/mtntough-form-skull-crushers