WEEK 4 : DAY 2

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

The Olympian
*6 Rounds for time, try to beat your time from last week!

Skier or Rower - 15 Cals
Front Squat Push Press - 12
Woodchop Ball Slams - 16
Barbell Hang Cleans - 8
Farmer Carry (75% of Bodyweight) - 20 Yards

MOBILITY
Follow along with this weeks video.

NOTES
Remember that you're doing 6 rounds of this so the weights are not going to be very heavy. Make sure you stick to the form - it will burn - but push through it and don't cheat... you only cheat yourself. Also, no rest between rounds.
On the Front Squat Push Press - make sure you don't lean forward over your toes - stay focused on good squat form and blast through the movement getting those arms up over your head cleanly.
Ball Slams - this is a core and cardio smoker - not a lower back drill. Stay focused on the form. Every time the ball is over your head, your arms should be fully extended, reaching up as high as you can.
Barbell Cleans - Stay light, this is not an olympic lifting competition, the exercise is the tool, so keep it light. Keep the form clean and push through the burn.
Farmer Carry - not much to say here other than hang on tight to those things.

FORM VIDEOS
MTNTOUGH Standard Warmup: https://lab.mtntough.com/videos/warm-up-1
Front Squat Push Press https://lab.mtntough.com/videos/mtntough-form-front-squat-push-press
Woodchop Ball Slams: https://lab.mtntough.com/videos/mtntough-form-wood-chop-ball-slams
Barbell Hang Cleans: https://lab.mtntough.com/videos/mtntough-form-hang-clean
Farmer Carry : https://lab.mtntough.com/videos/mtntough-form-farmer-carry