WEEK 11 : 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
Bandwalks

THE WORKOUT

Modified 22s

Run
Sprint – 0.5 mile

Superset *Stepups and Z Presses
20 Stepups – 2 Z Presses
18 Stepups – 4 Z Presses
16 Stepups - 6 Z Presses
14 Stepups – 8 Z Presses
12 Stepups – 10 Z Presses
10 Stepups – 12 Z Presses
8 Stepups – 14 Z Presses
6 Stepups – 16 Z Presses
4 Stepups – 18 Z Presses
2 Stepups – 20 Z Presses

Run
Sprint – 0.5 mile

Superset *Hamstring Curls and Barbell Curls
20 Hamstring Curls – 2 Barbell Curls
18 Hamstring Curls – 4 Barbell Curls
16 Hamstring Curls - 6 Barbell Curls
14 Hamstring Curls – 8 Barbell Curls
12 Hamstring Curls – 10 Barbell Curls
10 Hamstring Curls – 12 Barbell Curls
8 Hamstring Curls – 14 Barbell Curls
6 Hamstring Curls – 16 Barbell Curls
4 Hamstring Curls – 18 Barbell Curls
2 Hamstring Curls – 20 Barbell Curls

Run
Sprint – 0.5 mile

NOTES
Start the 22s with the leg portion high (20 reps) and the upper body portion low (2 reps)
Stay focused on form
On the Steups - make sure to push through the heels, fully stand up on each rep
On the Z press - keep your core tight! Push your head through and pinch you shoulder blades at the top of every rep
On the Hamsting curls - make sure that butt touches the ground every rep. Keep your core tight.
On the Barbell Curls - Maintain strict form, use a weight that makes it difficult to do 20 reps.

FORM VIDEOS
MTNTOUGH Standard Warmup: https://lab.mtntough.com/videos/warm-up-1
StepUps: https://lab.mtntough.com/videos/mtntough-form-step-ups
Z Presses: https://lab.mtntough.com/videos/mtntough-form-z-press
Hamstring Curls: https://lab.mtntough.com/videos/mtntough-form-hamstring-curls
Barbell Curls: https://lab.mtntough.com/videos/mtntough-form-barbell-curl