WEEK 10 : 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

22s: Monkey Planks + BodyWeight Step ups (per leg)
Monkey Planks - 20, Step ups - 2 per leg
Monkey Planks - 18, Step ups - 4 per leg
Monkey Planks - 16, Step ups - 6 per leg
Monkey Planks - 14, Step ups - 8 per leg
Monkey Planks - 12, Step ups - 10 per leg
Monkey Planks - 10, Step ups - 12 per leg
Monkey Planks - 8, Step ups - 14 per leg
Monkey Planks - 6, Step ups - 16 per leg
Monkey Planks - 4, Step ups - 18 per leg
Monkey Planks - 2, Step ups - 20 per leg

BUT AFTER EACH SET...
Squat Jumps - 10
Chinups - 3-5
Burpees - 5

So Round 1 looks like this...

Monkey Planks - 20 (each arm counts as one)
Step ups - 2 PER LEG (4 total)
Squat Jumps - 10
Chinups - 3-5
Burpees - 5

Round 2 looks like...
Monkey Planks - 18 (each arm counts as one)
Step ups - 4 PER LEG (8 total)
Squat Jumps - 10
Chinups - 3-5
Burpees - 5

and so on...

Then

Finisher
*10 Rounds

Butt Kicks - 20 (10 each side)
Lateral Lunges - 20 (10 each side)
Toe Taps - 20
Bicycles - 20 (10 each side)
Penguins - 20 (10 each side)
Pull-ups - 3-5

Done

NOTES
When counting the Monkey Planks in the 22’s be sure that you’re alternating arms on the push. For further explanation, be sure to watch the form video.
After every round of the 22’s, you will complete the squat jump, chin-up and burpee sequence. For example, after you complete 22 Monkey Planks, and 2 (2R/2L) step-ups, you will complete the entire squat jump, chin-up and burpee complex.
For the finisher, you will complete 10 rounds. Focus on form, and not rushing through the movement.

FORM VIDEOS
MTNTOUGH Standard Warmup: https://lab.mtntough.com/videos/warm-up-1
Monkey Planks: https://lab.mtntough.com/videos/mtntough-form-monkey-planks
Step Ups: https://lab.mtntough.com/videos/mtntough-form-step-ups
Squat Jumps: https://lab.mtntough.com/videos/mtntough-form-squat-jumps
Chinups: https://lab.mtntough.com/videos/mtntough-form-chin-ups
Burpees: https://lab.mtntough.com/videos/mtntough-form-burpees
Butt Kicks: https://lab.mtntough.com/videos/mtntough-form-buttkicks
Lateral Lunges: https://lab.mtntough.com/videos/mtntough-form-lateral-lunges
Toe Taps: https://lab.mtntough.com/videos/mtntough-form-toe-taps
Bicycles: https://lab.mtntough.com/videos/mtntough-form-bicycles
Penguins: https://lab.mtntough.com/videos/mtntough-form-penguins-1