WEEK 9 : DAY 1

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

4 Cones
*6 Rounds For Time
Run Forward - 10m
Devil Press - 15
Side Shuffle - 10m
Prisoner 180 Squat Jumps - 20
Back Shuffle - 10m
Nosebreakers - 20
Side Shuffle - 10m
Cross Leg MTNClimbers - 40
Jumping Jacks - 20

Beginners - 44 min
Intermediate - 42min
Elite - 40min

NOTES
Before starting this workout, you’ll want to set-up 4 markers about 10meters apart in the shape of a square.
At cone 1, you will sprint to cone 2 and complete 15 Devil’s Presses, then side shuffle left to cone 3 and complete 20 Prisoner 180 Squat Jumps. You will then back shuffle and complete 15 Nose Breakers at cone 4. From cone 4, you will side shuffle right and complete 40 Cross Leg Mountain Climbers and 20 Jumping Jacks. This is one round.
Be sure to keep track of how long it takes to complete one round. You will rest half as long as the round took you to complete. Example, if it takes 5min to complete 1 round, you will rest 2:30sec.

B: 6rds in 44min or less
I: 6rds in 43min or less
E: 6rds in 40min or less

FORM VIDEOS
MTNTOUGH Standard Warmup: https://lab.mtntough.com/videos/warm-up-1
Devil Press: https://lab.mtntough.com/videos/mtntough-form-devil-press
Side Shuffle: https://lab.mtntough.com/videos/mtntough-form-side-shuffles
Prisoner 180 Squat Jumps: https://lab.mtntough.com/videos/mtntough-form-prisoner-180-squat-jumps
Nosebreakers: https://lab.mtntough.com/videos/mtntough-form-nose-breakers
Cross Leg MTNClimbers: https://lab.mtntough.com/videos/mtntough-form-pack-cross-leg-mtnclimbers