WEEK 7 : DAY 3

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

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
500m
500m
1000m (Only 2:00 rest)
1000m (Only 2:00 rest)
500m
500m

Finisher
*3-5 Rounds (Do 1 more round than you did last time, unless you did 5)
Knees to Elbow with Chin-up - 10
Pallof Press with Twist - 20 (10 each arm)
Heavy Oblique Dips - 30 (15 each side)

Cooldown

Light Cardio - 5 min

Done.

MOBILITY
Follow along with this Weeks Mobility Video.

NOTES
This day is not a rest day but it should give your muscles a break from all the intense lifting – stay focused – same rules apply as last week: the key is to pick a target time and use those split times because this becomes the driving force behind this workout going forward. If you don’t know what it should be then pick one you think is right – test it this week – and then shift it next week.
Each interval is on a 1 to 1 work to rest ratio – that means you rest for the exact same time you rowed.
You are only allowed to rest for 2:00 max after the 1000m intervals.
During your rest period do 10 Ground to Shoulder throws (M:40; W:20). If you don’t have a med ball you can do 10 jump squats.

FORM VIDEOS
MTNTOUGH STANDARD: https://lab.mtntough.com/videos/warm-up-1
Knees to Elbow with Chin-up: https://lab.mtntough.com/videos/mtntough-form-elbows-to-knees-with-chin-up
Pallof Press with Twist: https://lab.mtntough.com/videos/mtntough-form-palloff-press
Heavy Oblique Dips: https://lab.mtntough.com/videos/mtntough-form-oblique-dip