WEEK 6 : DAY 4
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
Baldy
Superset 1
*3 Rounds
Deadlift - 8
AS DB Front Squat - 20 (10 each side)
Superset 2
*3 Rounds
Back Plank Row - to failure
Back Plank Row Reverse Grip - to failure
Superset 3
*3 Rounds
Weighted Lateral Lunges - 10 (5 each side)
Step ups (Heavy) - 10 (5 each side)
Superset 4
*3 Rounds
Right Side Bent Over Row Drop Set - 10, 10, 10
Left Side Bent Over Row Drop Set - 10, 10, 10
Core Finisher
*3 Rounds
Knees to Elbow with Chinup - 10
Seesaws - 20
Oblique Dips - 30 (15 each side)
Done
NOTES
Superset 1 - In addition to the usual warm-up, be sure to also warm-up your deadlift prior to starting superset 1, while selecting a weight for both your deadlift and asymmetrical dumbbell squat.
Superset 2 - Be sure to clear your chin over the bar.
Superset 3 - Height of the set-up should be at least 20in.
Superset 4 - Like Monday, when selecting your weight, your first weight should be your 10 rep max, while decreasing weight for the two remaining DBs.
FORM VIDEOS
MTNTOUGH STANDARD: https://lab.mtntough.com/videos/warm-up-1
Deadlift: https://lab.mtntough.com/videos/mtntough-form-deadlift
AS DB Front Squat: https://lab.mtntough.com/videos/mtntough-form-as-db-front-squat
Back Plank Row: https://lab.mtntough.com/videos/mtntough-form-back-plank-row
Weighted Lateral Lunges: https://lab.mtntough.com/videos/mtntough-form-lateral-lunges
Step ups: https://lab.mtntough.com/videos/mtntough-form-step-ups
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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
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MTNTOUGH Standard
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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
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MTNTOUGH Standard
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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
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