WEEK 7 : 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

Specific Warmup
*5 Rounds 2, 4, 6, 8, 10
Pullups
Overhead Squats
Side Plank Hip Touches
Reverse Hamstring Walk

Popeye

*5 Rounds
Tempo Bulgarians - 20 (10 each leg)
Chin-up Hold - 30 sec
Dead Hang - 30 sec

Finisher
The 22s - Renegade Rows + Lunge Jumps + 30 sec Wall Sit

So it looks like this
Renegade Rows - 20, Lunge Jump - 2, Wall Sit - 30 sec
Renegade Rows - 18, Lunge Jump - 4, Wall Sit - 30 sec
Renegade Rows - 16, Lunge Jump - 6, Wall Sit - 30 sec
Renegade Rows - 14, Lunge Jump - 8, Wall Sit - 30 sec
Renegade Rows - 12, Lunge Jump - 10, Wall Sit - 30 sec
Renegade Rows - 10, Lunge Jump - 12, Wall Sit - 30 sec
Renegade Rows - 8, Lunge Jump - 14, Wall Sit - 30 sec
Renegade Rows - 6, Lunge Jump - 16, Wall Sit - 30 sec
Renegade Rows - 4, Lunge Jump - 18, Wall Sit - 30 sec
Renegade Rows - 2, Lunge Jump - 20, Wall Sit - 30 sec

Done

NOTES
For the additional warm-up, you will complete a total for 5 rounds, while building the rep count of each movement, each round. For the first round, you will complete 2 pull-ups. 2 overhead squats, 4(2R/2L) side plank with hip abduction and 2 reverse hand walks. Then repeat the round with 4 reps of every movement, and the next round, 6 reps of every movement, and so on until you complete 10 reps of every movement.
For the main portion of the workout, grab your watch or phone as you will need to time your chin-up hold to dead hang. You will complete 5 rounds of tempo Bulgarians (2sec to lower into the bottom, and 4sec to stand up “out” of the bottom), and then hold yourself in the chin-up position for 30sec, and then dropping into a dead hang for 30sec. You will complete the rotation 5 times.
For the finisher, you will use the traditional MTNTOUGH 22’s format with renegade row to lunge jumps, and a 30sec wall sit after each row/lunge jump sequence. Below is the 22’s format:

22’s Format:
Renegade Row - Lunge Jumps…… 30sec Wall Sit.

20-2
18-4
16-6
14-8
12-10
10-12
8-14
6-16
4-18
2-20

FORM VIDEOS
MTNTOUGH Standard Warmup: https://lab.mtntough.com/videos/warm-up-1
Pullups:https://lab.mtntough.com/videos/mtntough-form-pull-ups
Overhead Squats: https://lab.mtntough.com/videos/mtntough-form-oh-squat
Side Plank Hip Touches: https://lab.mtntough.com/videos/mtntough-form-side-plank-hip-touches
Reverse Hamstring Walk: https://lab.mtntough.com/videos/mtntough-form-reverse-hamstring-walk
Tempo Bulgarians: https://lab.mtntough.com/videos/mtntough-form-bulgarian-squat
Chin-up Hold+ Dead Hang: https://lab.mtntough.com/videos/mtntough-form-chinup-hold-dead-hang
Renegade Rows: https://lab.mtntough.com/videos/mtntough-form-renegade-rows
Lunge Jump: https://lab.mtntough.com/videos/mtntough-form-lunge-jumps
Wall Sit: https://lab.mtntough.com/videos/mtntough-form-wall-sit