WEEK 1 DAY 3
Row - 500m
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
MTNTOUGH Rower Intervals
*Rest as long as it took you to Row the interval (1:1 Work to Rest ratio)
*During rest, complete 10 Ground to Shoulders OR 10 Squat Jumps
Complete the following Intervals
Pull-ups - 10
Ball Plank Reaches - 20 (10 each arm)
Weighted Russian Twists - 30 (15 each side)
Light Cardio - 5 min
Follow along with this weeks video.
For the Row Intervals - The idea with these is to teach your body to maintain a consistent pace. You don't want to sprint out the first half of the intervals and then crash on the second half. We want you to maintain a steady pace, so your first 250m interval should take the same amount of time as the last 250m interval.
The best way to run these intervals days is to use a phone timer or a watch to make sure your work time and your rest are exactly the same.
Don't forget to get your 10 GTSs or 10 Squat Jumps in that rest time!
Please remember on the Core Finisher, we want you to have perfect form rather than a lot of rounds. 3 rounds with perfect form is better than 5 fast rounds.
MTNTOUGH STANDARD: https://lab.mtntough.com/videos/warm-up-1
Ground to Shoulders: https://lab.mtntough.com/videos/mtntough-form-ground-to-shoulder-gts
Squat Jumps: https://lab.mtntough.com/videos/mtntough-form-squat-jumps
Ball Plank Reaches: https://lab.mtntough.com/videos/mtntough-form-ball-plank-reaches
Weighted Russian Twists: https://lab.mtntough.com/videos/mtntough-form-russian-twists