WEEK 7 : DAY 4

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

THE WORKOUT

Mind Splitter
*5 Rounds, Complete 30 of each exercise for Round 1, 20 of each exercise for Round 2, etc. .... The progression is 30-20-10-20-30

Cardio Cals (We prefer the Skier and Rower)
Reverse Lunge Press with Step-up
Dumbbell Power Clean
Burpee

DO NOT QUIT.

MOBILITY
Follow along with this weeks mobility video.

NOTES
Be very careful with your form – stay focused and keep your mind in the game - this is part of becoming more mentally tough as you have to keep your mind focused even when you’re fatigued. If you get hurt here, you will get hurt in the mountains so…don’t get hurt!
Reverse Lunge Press Weights
Beginners - 15lbs.
Intermediates – 20lbs.
Elites – 30 lbs.
Power Cleans Weights
Beginners - 25lbs.
Intermediates – 35lbs.
Elites – 40 lbs.
This workout is done for time.
Beginners are shooting for 45 minutes
Intermediates are shooting for 35 to 40 minutes
Elites are shooting for 30 minutes or less

FORM VIDEOS
MTNTOUGH Standard Warmup: https://lab.mtntough.com/videos/warm-up-1
Reverse Lunge Press with Step-up: https://lab.mtntough.com/videos/mtntough-form-reverse-lunge-press-with-step-up
Dumbbell Power Clean: https://lab.mtntough.com/videos/mtntough-form-db-power-clean
Burpee: https://lab.mtntough.com/videos/mtntough-form-burpees

FORM VIDEOS
MTNTOUGH Standard Warmup: https://lab.mtntough.com/videos/warm-up-1
Reverse Lunge Press with Step-up: https://lab.mtntough.com/videos/mtntough-form-reverse-lunge-press-with-step-up
Dumbbell Power Clean: https://lab.mtntough.com/videos/mtntough-form-db-power-clean
Burpee: https://lab.mtntough.com/videos/mtntough-form-burpees