WEEK 9 : 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

Power Half-Hour
*Max Rounds in 30min

Box Jumps - 10
Wall March - 20 (10 each side)
Wall Sit - 1min
Release T Pushups - 15
Supermans - 20
Diamond Pushups - 10

Beginner - 8-10 Rounds
Intermediate/Elite - 10-12 Rounds

The 20-20s
*10 Rounds, first two exercises drop 2 reps each round.
Side Planks Hip Touches - 20 per side (Then 18 the following round, then 16, so on...)
Floor Bridges - 20 (Then 18 the following round, then 16, so on....)
Floor Bridge Hold - 30sec
Pullups - Half of max reps (If you can do 14 pullups, then you would do 7 here.)

Done

NOTES
For the first portion of this workout, you will try to complete as many rounds as possible in 30min. Be sure to check out the firm videos before starting, and work to keep all of your movements clean while keeping proper form.
For the second portion of the workout, you will complete the 20-20s. Please note that the Side Plank Hip Touches and Floor Bridges are the only movements that will descend in rep count. The Floor Bridge hold and Pull-ups will stay the same.

20-20s Format:
Side Plank Hip Touches/Floor Bridge
20 (per side)/20
18 18
16 16
14 14
12 12
10 10
8 8
6 6
4 4
2 2

FORM VIDEOS
MTNTOUGH Standard Warmup: https://lab.mtntough.com/videos/warm-up-1
Box Jumps: https://lab.mtntough.com/videos/mtntough-form-box-jumps
Wall March: https://lab.mtntough.com/videos/mtntough-form-wall-march
Wall Sit: https://lab.mtntough.com/videos/mtntough-form-wall-sit
Release T Pushups: https://lab.mtntough.com/videos/mtntough-form-release-t-tri-pushup
Supermans: https://lab.mtntough.com/videos/mtntough-form-superman
Diamond Pushups: https://lab.mtntough.com/videos/mtntough-form-diamond-pushups
Side Planks Hip Touches: https://lab.mtntough.com/videos/mtntough-form-side-plank-hip-touches
Floor Bridges: https://lab.mtntough.com/videos/mtntough-form-floor-bridges
Pullups: https://lab.mtntough.com/videos/mtntough-form-pull-ups