WEEK 2 : DAY 1

THE WARMUP

MTNTOUGH Standard
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

THE WORKOUT

Spring Bear

6 Rounds
Deadlift (Heavy) - 6
Incline Bench (Heavy) - 6
Barbell Curl - 10

6 Rounds
Goblet Squat (Heavy) - 6
Barbell Bent Over Row - 6
Tricep Ext. / Skull Crusher - 10

Core Finisher
*3-5 Rounds (Do one more round than you did last time, unless you did 5)
Knee Raise / Knees to Elbow (Strict Slow) - 10
Suitcases - 20 (10 each side)
Weighted Oblique Dips - 30 (15 each side)

Done

NOTES
You should be comfortable with these heavy 6 rep workouts.
This workout is 2 different 6x6s so you should start with your 8 rep max for Deadlift, Incline Bench, Barbell Squat and Bent Over Row.
The idea is by round 6 completing all 6 reps should be extremely difficult. Even failing at rep 4-5 is fine.
Focus on PERFECT FORM!
For the Barbell Curl and Triceps Ext, you want to complete all 10 reps on all 6 rounds. It is important to get the volume on those smaller muscle groups.
Please remember on the Core Finisher, we want you to have perfect form rather than a lot of rounds. 4 rounds with perfect form is better than 5 fast rounds.

FORM VIDEOS
MTNTOUGH STANDARD: https://lab.mtntough.com/videos/warm-up-1
Deadlift: https://lab.mtntough.com/videos/mtntough-form-deadlift
Incline Bench: https://lab.mtntough.com/videos/mtntough-form-incline-bench
Barbell Curl: https://lab.mtntough.com/videos/mtntough-form-barbell-curl
Goblet Squat: https://lab.mtntough.com/videos/mtntough-form-goblet-squat
Barbell Bent Over Row: https://lab.mtntough.com/videos/mtntough-form-mtntough-form-barbell-bent-over-row
Tricep Ext. / Skull Crusher: https://lab.mtntough.com/videos/mtntough-form-skull-crushers
Knee Raise / Knees to Elbow: https://lab.mtntough.com/videos/mtntough-form-knees-to-elbow
Suitcases: https://lab.mtntough.com/videos/mtntough-form-suitcases
Weighted Oblique Dips: https://lab.mtntough.com/videos/mtntough-form-oblique-dip