WEEK 9 : 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

Mount Blackburn
*1 time through for Beginners and Intermediates, 2 times through for Elites

3 Rounds: 40, 30, 20
Cardio Cals (Row, Ski, Run, Assault Bike)
Toes To Bar
Front Rack Step Ups
Box Jumps

MOBILITY
Follow along with this weeks video.

NOTES
Mount Blackburn works like this...

For Round 1, Burn 40 calories on the machine of your choice, then perform 40 toes-to-bar, (or knees to elbow), then 40 front rack step ups, followed by 40 box jumps.
For Round 2, do 30 of each
For Round 3, do 20 of each
Beginners and Intermediates go through 1 time
Elites go through 2 times for a total of 6 Rounds
Front Rack Step Ups and Box Jumps should be done on a 20" box

Front Rack weights...
Beginners should use 2- 20lb dumbbells
Intermediates should use 2- 30lb dumbbells
Elites should use 2- 40lb dumbbells
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!

FORM VIDEOS
MTNTOUGH Standard Warmup: https://lab.mtntough.com/videos/warm-up-1
Toes To Bar: https://lab.mtntough.com/videos/mtntough-form-toes-to-bar
Front Rack Step Ups: https://lab.mtntough.com/videos/mtntough-form-front-rack-step-up
Box Jumps: https://lab.mtntough.com/videos/mtntough-form-box-jumps