WEEK 1 : DAY 2

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

Wolverine

Run
Sprint – 0.5 mile

Superset - *Overhead Squats and Supermans
20 Overhead Squats – 2 Supermans
18 Overhead Squats – 4 Supermans
16 Overhead Squats - 6 Supermans
14 Overhead Squats – 8 Supermans
12 Overhead Squats – 10 Supermans
10 Overhead Squats – 12 Supermans
8 Overhead Squats – 14 Supermans
6 Overhead Squats – 16 Supermans
4 Overhead Squats – 18 Supermans
2 Overhead Squats – 20 Supermans

Run
Sprint – 0.5 mile

Superset - *Lunges and Lateral T Flies
20 Lunges – 2 Lateral T Flies
18 Lunges – 4 Lateral T Flies
16 Lunges - 6 Lateral T Flies
14 Lunges – 8 Lateral T Flies
12 Lunges – 10 Lateral T Flies
10 Lunges – 12 Lateral T Flies
8 Lunges – 14 Lateral T Flies
6 Lunges – 16 Lateral T Flies
4 Lunges – 18 Lateral T Flies
2 Lunges – 20 Lateral T Flies

Run
Sprint – 0.5 mile

Ab Finisher
*3 Rounds
Leg Raises - 20
Russian Twists - 30 (15 per side)
Bird Dogs - 10 (10 per side)

Done.

NOTES
Prior to starting this workout, you will need to have a rough idea of distances around your neighborhood loop/out-and-back, a park, trail, etc.
You will start with a .5mi run After completing the run you will move right to the 22’s (Overhead Air Squat to Supermans) format (given below), after completing, you will run another .5mi, and straight into another set of 22’s (Lunges to “T” Flies) and finish the workout with .5mi run.
For the finisher, you will complete 3 rounds. Be sure to keep in control of the movements and keep proper form.
Beginner: You will complete .25mi run and 11’s (10-1, 9-2, 8-3, 7-4, 6-5, 5-6, 4-7, 3-8, 2-9, 1-10)

FORM VIDEOS
MTNTOUGH Standard Warmup: https://lab.mtntough.com/videos/warm-up-1
Overhead Squats: https://lab.mtntough.com/videos/mtntough-form-overhead-low-squat
Supermans: https://lab.mtntough.com/videos/mtntough-form-superman
Lunges: https://lab.mtntough.com/videos/don-t-cheat-on-your-lunges
Lateral Flies: https://lab.mtntough.com/videos/mtntough-form-lateral-flies
Leg Raises: https://lab.mtntough.com/videos/mtntough-form-leg-raises
Russian Twists: https://lab.mtntough.com/videos/mtntough-form-russian-twists
Bird Dogs: https://lab.mtntough.com/videos/mtntough-form-bird-dogs